| Monday |
| Warm up |
| 10 minutes: – 3 Cone Jog x 2 (poles) – KB RDL x 10 – Forward lunge w/OH Reach/rotation x 6 – Push ups x 8 20/10 x 5: Air squats/Squat hold |
| Strength |
| 1) 3x: Bulgarian split squat x 8/8 + Weighted calf raises x 10/10 2) 3x: Barbell hip thrusts x 10 + Slider hamstring curls x 6/6 3) Back squats: 4×4 |
| Work |
| 1) 4x: 30/20 Bike: Go hard for 30s/Rest for 20. (damper 7) 2) 20s each section: – Light weighted FFE Jumping lunges – Jump throughs – Wide stance squat jumps – KB Swings *Make transitions quickly. Use your rest from once all 4 sections are complete. |
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