| Tuesday |
| Warm up |
| – 2x: Hurdle walks > + calf scoops < + high knees > + Butt kicks < – 3x: Barbell front squats x 10 + superman x 10 + lateral lunge hold x 20s/20s – Pigeon pose x 90s/90s |
| Strength |
| 12 minutes: – Heels elevated front squats (from rack) x 10 – Tricep pull down x 15 – weighted 6pt kickbacks (tuck DB behind the knee) x 12/12 5 min. EMOM – 5 Goblet squats – 10 KB Swings – 15 squat jumps (no kb) |
| Work |
| With a partner – one partner working at a time. If you finish, go back to top. – Backwards box push >< x 8 – Dynamax Sit ups x 60 – FFE jumping lunges x 60 – Plate ground to OH x 60 – Plate OH walking lunges x 60 – 2000m Bike |
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