| Monday |
| Warm up |
| 2x: 500m Bike + Lateral band walks x 12/12 + banded glute bridge x 12 + banded kick backs x 12/12 2x: KB banded goblet squat x 10 + Goblet hold at bottom x 15s + squat jumps x 5 |
| Strength |
| BB front squat: 4 x 8 3-4x: Bulgarin Split Squat x 6/6 + Split Jump to plate x 6/6 + Hanging side to side knee tucks x 12 |
| Work |
| 2x each then back to top for 1x each: 1) KB Step back cleans x 3/3 + Box jump x 8 (soft boxes – *Sub alt. exp. box step ups if needed) + ski x 10 calories 2) Banded back pedal >< + banded side shuffle >< 3) Slider pike x 8 + partner hamstring curls x 5 + Cossack Squat x 8 |
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