| Tuesday |
| Warm up |
| – 3x: 20 Double unders or 60 singles + Rope (or Band) OH Squats x 10 + Rope (or Band) OH Lunge w/rotation x 6 – Couch stretch x 2m/2m – Seated forward reach straddle stretch x 1 min – Frog Stretch x 2m |
| Strength |
| 3x: – Barbell step back lunges x 8R/8L – Kickstand GM x 5/5 – Band walks x 12/12 3x: – Single arm lateral lunges x 5/5 – Feet elevated KB (single or dual KB) sumo squat x 10 – Banded glute bridge x 10 |
| Work |
| 18-20 minutes: 50-40-30-20-10 – FFE Jumping lunges (no wt) – 10lb plate (small plate) R. Twist. (L+R=1) – Meters on Rower: 500 – 400 – 300 -200 -100 |
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