| Warm Up |
| 2x: calf scoops > + figure 4’s < + hurdle walks >< 8 minutes: 6 pt. Knee rotations x 10R/10L + squat > hip lift > squat > stand x 5 + forward lunge hold x 30s/30s |
| Strength |
| 3x: KB Swings: 15 total in sets of 5 w/5s rest between sets + Banded GM x 12 (quick reps) + Single leg glute bridge on bench x 12/12 – Feet outside of shoulders hands inside of legs deadlifts: 5-5-5-5 – Focus on SLOW LOWERING 3s. |
| Work |
| 1. 2x: Farmer carry >< x 2 + wide stance goblet squats x 8 2. 2x: Wide grip barbell RDL (not heavy) focus on bar staying close x 10 + Banded kick backs x 12/12 3. 1x: 90s non stop battle rope Back to top if time allows |
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