| Warm Up |
| – 6 minutes: Banded GM x 12 + Banded OH Squat x 10 + Forward lunge hold x 20s/20s – 5 minutes: Goblet squats x 10 + hip lifts x 10 + 10s push up x 5 reps |
| Strength |
| 3 sets of each then back to top for 1 set of each. Continue with single sets until time is expired. – Box dips x 10- Wide stance Dual KB DL x 10 – Banded glute bridge x 2- Half kneeling rotational throws x 10/10 – Banded knee lift > ext. Rotation > back to middle > down x 8/8- Side to side slide pike x 10 |
| Work |
| 20-18-16-15-12-10 Begin each set with a Blue awning run: – Elbow plank position side to side hip dips – KB squat jumps (light) – Plank position jump throughs |
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