| Monday |
| Warm up |
| 2x: Hamstring scoops > Forward lunge w/ reach < High knees > 2-3x: 90/90 hip switches x 4 + Clamshells x 6/6 + Glute bridges x 10 2-3x: KB goblet squat x6 + Goblet hold x 20s at bottom of squat + Yoga push-ups x 5 |
| Strength |
| BB Back squat: 8-6-4-3-3 -Rest 2min between sets of threes 3x: wtd. Single leg glute bridge x 6/6 + KB Halo x 12 alt + KB Bicep curl x 8-10 |
| Work |
| With a Partner – 2 cone sprint (far poles) x 2/wait in FLR x 6 – 200 R Twists – Plate push >< x 6 – 100 alt v-ups – 650M Ski – 80 FFE Lunge Jump |
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