| Warm up |
| – Body rock w/forward lunge x 2 minutes – 2x:Standing hurdle step overs x 10/10 + leg swings x 10/10 – Foot elevated stretch x 1m/1m – 5 minutes: Barbell GM x 10 + hop>drop>jump x 8 + side plank hip dips x 10/10 |
| Strength |
| – Barbell RDL x 8 + pogo hops (explosive) >< + Goblet squat w/3s pause at bottom x 5 – Back squat: 3-3-3-3 (goal is to increase wt from Monday, even if it’s by 2.5lbs) |
| Work |
| 1. 30s alternating row sprints x 6 each person (get off/on rower quickly. Max distance in 30s) 2. 8 minutes: WTD box step ups x 12 + Rainbow slams x 10 + hanging side to side knee tucks x 10 |
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