| Thursday |
| Warm Up |
| – B.A.R – 2x: Toe touch/reach x 10 + Hinge to squat to stand x 10 + yoga push ups x 5 – 3x: Jumping Jacks x 30s + chin over bar hold x 20s – 20/10 x 5 push up/FLR or squat/hold **depending on option |
| Strength |
| Option 1) 1 ½ DB Bench press x 8 + Close grip pull ups x 6-8 + Bent Row to fly x 10 Option 2) Front Squat x 8 + Single leg glute bridge x 10/10 + Hamstring slider curls x 6/6 (or 12 both feet) Pick which option and perform 4 sets |
| Work |
| EMOM x 6 minutes – Perform both each minute: – 100 m Ski – Feet anchored sit ups until 45s 1-2 min Rest EMOM x 6 minutes – Perform both each minute: – Row 100 m – Z Press until 45s |
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