| Thursday |
| Warm up |
| 2x: Jumping jacks x 20 + Squat rotations x 4 + Band Pass through x 10 2x: Gob squat hold x :30 + HS Kick ups x 4 2x: Squat jumps x 10 + Half push up hold x 30s |
| Strength |
| 3x: Barbell Curl > Press x 10 Weighted deadbugs (light) x 12 (alternating) Weighted Lateral lunges x 10 (total) 3x: Partner band side shuffle >< Banded goblet squat x 12 Windshield wipers x 12 (total – try not to let feet/knees touch ground) |
| Work |
| 20 minutes 20-15-10-5 Calorie Ski + SA DB/KB Snatch (or C&J) 20-15-10-5 Calorie Row + Thrusters 20-15-10-5 Calorie bike + Dynamax DB Bench Press |
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