| Warm Up |
| – 2 minutes at each: Row, Ski, Bike – 6 minutes: Supine scorpion x 4 + Hip lifts x 10 + banded GM x 10 |
| Strength |
| – Barbell hip thrusts x 10 + Lateral band walks x 12/12 + Banded knee lifts x 12/12 Complex: 4 sets with 1 minute of rest between each set. Challenge yourself with the weight! – Deadlifts x 5 – Hang power cleans x 5 |
| Work |
| 1. – 3x: Dual KB Swing x 2 + Dual KB Clean x 2 + Dual KB FS x 2 – KB step back lunges x 16- V-up crunch x 12 2. – Blue awning run – Wall walk x 3 – slamball slams x 10 – Standing halo x 12 alt. reps (Brace the midline!) |
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