| Wednesday |
| Warm Up |
| 1) 1x: Lateral Lunges > + Calf scoops > + Forward lunges < 2) 1x: High knees >< + Butt kicks >< + Punter kicks >< 3) 3x: Banded GM x 12 + Broad jumps x 5 + plank wave push ups x 5 |
| Strength |
| 1) 3x: wide stance Dual KB Deadlift x 10 + Handstand/Feet on box Inverted hold x 30s + tricep kick backs x 10/10 2) 4x: Deadlifts x 4 + lateral raises x 12 + bent fly x 12 |
| Work |
| 12 minutes: – Ski x 250 – KB Swings x 15 – Slider pikes x 10 – hanging L sit flutter kicks or alternating knee tucks x 20s Finisher: Sprints >< x 4 – rest between sets |
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