| Thursday |
| Warm up |
| – Body Rock w/ Step Through x 2 minutes 2x: Straddle Good Mornings x 10 + Straddle toe touches x 10 – Dead hang x 1 min – 2x: Band pull apart x 12 + z-press x 10 |
| Strength |
| 3x: – Seated press (from rack) x 6 w/3s down phase – Partner Leg Lifts x 10 – 90 degree hang x 15s 3x: – Wall facing HS hold x 30s – Hanging Knee tuck hold x 20s – Single leg squat x 5/5 (variations) |
| Work |
| Before each set, complete a B.A.R: 20-15-10-5 – KB Swing – Plate sit up – Goblet Squat – Barbell curls (Make your way back up the ladder if still time – 10-15-20) |
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