| Monday |
| Warm up |
| 3x: B.A.R + Cossack x 10 + Push ups x 10 + Step through w/rotation x 6 3x: Goblet Pause Squat x 5 + shin box waves x 10 + Forward lunge to hamstring stretch x 6 |
| Strength |
| 1) 3x: Band pull aparts x 20 + KB RDL x 10 + HS Hold x 30s (Freestanding, Walking, Wall Facing, Kick Up – any way) 2) 3x: Band walks x 12/12 + hanging L-sit/Knee tucks x 20s + Box Dips x 10 |
| Work |
| With a partner – 20-25 minutes of continuous work: – 600M Ski – 80 FFE Jumping lunges – 50 Partner Med Ball R Twist Sit Up (light – side/side/back/sit up, throw to partner) – 30 BB push press (Challenging weight – Example if unsure: 135/95+) – 60 Goblet Squats |
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