| Monday |
| Warm up |
| – 3x: Forward jog > back pedal < + A-skips > + figure 4 < – 3x: Barbell GM x 10 + shin box wave (90/90’s) x 10 – Pigeon pose x 90s/90s – Seated straddle stretch (feet out wide reach forward and towards R/L foot) x 2 minutes |
| Strength |
| 3x: – 20 Alternating KB swings (you can alternate each swing or do 10R/10L) – 10R/10L KB Press – 10R/10L Split lunges (front leg stays out) 4x: – Back squat w/4 second pause at bottom each rep x 5 reps (rest 90s between each set – stretch) |
| Work |
| 15 minutes of work: – 1 minute row sprint – FLR knee to elbow tap x 12 total (Opposite knee to opposite elbow – Superman x 12 – Banded goblet squat x 12 |
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