| Wednesday |
| Warm Up |
| 5 min: Leg swings x 10/10 + Hurdle walks >< + prone scorpion x 4 5 min: Banded walks x 12/12 + 6 pt. banded kick backs x 10/10 + banded squats x 10 Frog stretch x 2 minutes |
| Strength |
| 1) 10 minutes: BB Hip Thrusts x 6-8 + Goblet position lateral lunges x 8 total + KB Squat jump x 8 (be explosive) 2) Deadlift: 5-5-5-5 Stretch/Rest/Recovery between sets – 1:30 – 2:00 min |
| Work |
| With a partner: (20 min) – 50 cal Row (100 cal bike if needed) – 50 Dual KB Cleans – 50 Wtd walking lunges – 25 DB Burpee to stand – 40-40-40-20 – 30-30-30-15 – 20-20-20-10 – 10-10-10-5 |
Skip to content
Fill out the form below to get started
Take the first step towards getting the results that you want!