| Monday |
| Warm up |
| 2x: Goblet Pause Squats x 5 (3s pause at bottom) + feet wide hinge rotation x 6 2x: Forward lunge > hamstring stretch x 6 + lateral lunges x 8 + forward/backward leg swings x 10R/10L 2 minute Frog |
| Strength |
| 3x: Banded Goblet Squats x 10 + banded squat jumps x 10 + banded prone leg lifts x 10 Squatplex: 4 sets: Front Squat x 5 > Back Squat x 5 > Front Squat x 5 -Rest :90 |
| Work |
| 2 sets of each, then back to top for 1x each: (15 minutes) 1) Ski x 150 + Single arm thrusters x 6/6 2) Blue Awning Run + Plank pull and press x 5/5 + Slider pike x 8 3) Double Unders x 20 (60 singles) + Body saw x 8 |
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