| Thursday |
| Warm up |
| – Body Rock w/ Step Through x 2 minutes 2x: Standing Straddle Stretch x 30s + Sit Up w/ Alt. Reach x 12 (R/Middle/L) 2x: Cossack Squat (stay low – light or no weight) x 10 + KBS x 10 |
| Strength |
| – 3x: Bulgarian split squat x 5/5 + Kick stand RDL x 5/5 Back Squats: – 12-12-12 band walks x 12/12 between each set – 8-8-8 30s/30s forward lunge or couch stretch between sets (or stretch of choice) |
| Work |
| 12-15 minutes of continuous work: – Bike x 500m – DB/KB Deadlifts x 10 – B.A.R – Seated band pull downs x 15 – Ski x 200 – Slider Pull/Push >< |
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