| Thursday |
| Warm up |
| 2x: Hurdle walks > + calf scoops < + high knees > + Butt kicks < 3x: Air squats x 10 + lateral lunges x 4 + prone scorpion x 4 – Pigeon pose x 1min/1min |
| Strength |
| 3x: alt. KB press x 12 + Lateral raises x 10 + bent over fly x 10 3x: wtd. lateral lunges x 8 + band walks x 12/12 + KB squat and press away x 6 3x: L sit x 15s (hanging or dip position) + box/ring dips x 10 |
| Work |
| with a partner: you go, I go: 10-1 bb bicep curl 1-5 db snatch (complete reps on each arm) 10-1 db push press Slider push pull x 6 |
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