| Warm up |
| 3x: cat cow x5 + plank strep through x8 + squat rotation x4 3x: Banded good morning x10 + 90/90 waves x8 + Lateral lunges x8 2x: pogo hops>< SL hops R> L<+ bounds >< |
| Strength |
| Back Squat: 8-6-4-4-4 @85-90% – 2min rest between sets of 3 3x: Goblet hold Bulgarian x8/8 + Wdt. Calf raises x12/12 + alt. banded knee tucks x10/10 |
| Work |
| With a partner: 4k row (20 pulls then switch)While P1 is rowing P2 is moving. After each turn, alternate movements. – KB swings x12 – Goblet squat x12 – FLR until partner finishes pulls |
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