| Warm up |
| 5 minutes: Banded glute bridge x 12 + Lateral band walks x 12/12 + Banded squat x 12 5 minutes: Forward lunge stretch x 20s/20s + Goblet squats x 10 + toe elevated calf stretch x 20s/20s 5 minutes: Prep barbell/rack – perform warm up reps |
| Strength |
| Back squats: 4 sets x 5 reps, then 10 reps (heavy 5, light 10) – Rest 90s between each set 3-4x: – SLRDL x 5/5 – lightly weighted lateral slider lunge x 5/5 – Tibialis anterior band flexion x 20 Sit down with both legs straight out in front. Have a band around your feet with tension. Pull your toes toward your body. The band should add tension as you pull your toes towards you. Both feet in band connect band to bottom of bikes or skiergs. |
| Work |
| 1) 200m Row sprints x 5 – Rest 30s between each Use these for remaining time or for groups waiting for rower: 2) 2x: DB Walking lunges x 12 + Hanging knee tucks x 10 + Band pull apart x 20 3) 2x: V-ups x 12 + Weighted calf raise x 12/12 + baded GM x 12 |
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