| Thursday |
| Warm up |
| – 1x: Hurdle walks >< (backwards) + Forward lunge w/rotation > + lateral lunges < – 1x: Side shuffles w/arm swing >< + bear crawls >< (backwards) + HS Kick ups/walks > + cart wheels < – 2x: Prone scorpion x 4 + lat stretch on wall x 20s + slow push ups x 5 |
| Strength |
| 1) 3x: DB Bench press x 10-12 + max rep deficit push ups x 20s + band curls x 20 (speed) 2) 3x: seated band pulls (1 band per hand) x 15 w/5s pause every 5th rep + Dual Front rack carry >< (far poles) 3) 3x: Inverted row x 8 + SA DB Press – heavy any way x 5/5 |
| Work |
| 20-18-16-14-12-10 – Alt. SA KB Swings – KB SA squat: Hold with either hand, switch as needed – Elbow plank hip dips (each side counts as a rep) – Alt V Ups |
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