| Monday |
| Warm up |
| – 3x: Banded GM x 10 + 6 pt position straight leg raises (to the side) x 10/10 + prone scorpion x 4 – 6 minutes: 500m Bike + Lateral banded walks x 12/12 + Single leg glute bridge x 8/8 |
| Strength |
| 1) 3x: KB Single arm FFE step back lunges x 8R/8L + SLRDL x 8/8 + KB Squat jump x 8 2) 3x: Wide stance RDL x 10 + Dual DB bent row x 12 3) 4x: Barbell Deadlift x 6 – rest between sets |
| Work |
| Remaining Time: – Alt. DB Ground to OH x 8 – Anchored sit ups x 15 – Half Kneeling Banded Chops x 10/10 – Burpee broad jumps x 5 |
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