| Monday |
| Warm up |
| – 3x: B.A.R + Kickstand RDL x 5/5 + Straddle sit + reach x 10 – 3x: Forward lunge knee circles x 10F/10B + KBS x 10 + Supine Scorpion x 4 – 3x: Double unders x 20 (60 singles) + Hinge/Squat/Stand x 10 + Legs Wide Hinge twist x 8 |
| Work |
| **2x then back to the top for 2x again – 4x total** 1) 4x: 200M Row + Dual KB Front Rack Step back lunges x 12 + Dual KB RDL x 10 2) 4x: Slider Push/Pull >< x 2 + Bulgarian Split squat x 5/5 + Cossack Squat x 10 3) 4x: B.A.R + BB Deadlifts x 5 + Band walk x 12/12 4) 4x: Ski x 150 + Squat jumps x 30 (no weight) |
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