| Monday |
| Warm up |
| 5 minutes: 10 air squats + KB GM x 10 + prone scorpion x 4 5 minutes: Glute bridge x 10 + forward lunge stretch x 4 + lateral lunge stretch x 4 + standing rotations x 10 |
| Strength |
| 3x: Weighted lateral lunges x 10 (feet stay wide) + WTD SL RDL x 5/5 + WTD SL Calf raise x 12/12 3x: Front rack step back lunges x 12 (alt) + lateral band walks x 15/15 + partner hamstring curls x 6 |
| Work |
| 8 minutes: – 30s of goblet squats – 30s of KB Press (both hands on) – 30s of KB swings – 30s of box jumps (soft boxes only) Rest 1 min 5-6 minutes with a partner: (You go, I go) – P1) Box push >< x 2 (loaded with 1 x 45lb plate) – P2) Half squat plate hold |
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