| Wednesday |
| Warm Up |
| – 2x: Lunge rotation x 10 + Lateral lunges x 10 – Supine scorpion x 6 (20s hold each rep) – Pigeon pose x 1 min/1 min – B.A.R |
| Strength |
| 1) 3x: Swing > step back x 5/5 + Sprinter lunges x 16 + Body saw x 8 2) 3x: SL RDL Set down/pick up x 5/5 + SL hops >/< 3) 3x: 3 cone squat hop + 5 full squat jumps at each cone. Squat hop back, no stop. + 10 x Legs Wide V ups *Sub duck walk if can’t hop |
| Work |
| 1. 750m Row (1x) 2. Remaining time: 30 weighted box steps ups 40 FFE Jumping lunges 50 Russian twists 30 lateral box jump overs 40 Goblet Squats 50 Side V ups (switch as needed) *Go back to step ups, repeat |
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