| Monday |
| Warm up |
| 2x: B.A.R + dual hamstring slider curls x 10 + Lateral lunges x 6 Speed Ladders: 2x: Single leg hops x R > then L > + Lateral quick feet in and out x R>/L< + Icky Shuffle >/backwards < |
| Strength |
| 3x: Front Squats x 10 On coaches “down” cue. Allow 90s rest between each 3x: – FFE Bulgarian split squat x 5/5 with 3s pause at the bottom of each rep – Band walks x 15/15 |
| Work |
| Go through each section x 2 then go back to top and repeat: – Heavy backwards box push ><- – Chin over bar + knee tuck hold x 15s – Heavy DB Front Rack squats x 10 – Heavy DB Farmer carry >< Try to keep DB’s in the hands the entire set, then rest and repeat set 2 |
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