| Tuesday |
| Warm up |
| – Body rock x 2 minutes – Prone scorpion x 90 seconds – Leg swings x 20 front to back/20 side to side – 2x: inch worms in place x 5 + Wide stance rotation x 4 |
| Strength |
| 1) 3x: Band GM x 15 + Hamstring slider curls x 12 (dual) 2) 3x: Kickstand RDL x 8/8 + Broad jump x 5 (big jump, soft land, reset) 3) Deadlifts: 8-8-6-6-4-4 (double overhand grip for all) |
| Work |
| Complete 2 rounds of each then back to top for 1 round each: 1) Backward Box Push >< x 2 + Single arm get up x 3/3 2) Slider sprinters x 10R/10L + DB Alt Z-Press x 12 3) Single arm plank pull x 8/8 + Box jump x 8 (Step down – do not jump down) |
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