| Monday |
| Warm up |
| – 4 minute row – 2x: Arms behind head hinge > Squat > stand x 5 + forward lunge w/twist x 6 – 2x: Forward lunge into hamstring stretch > + lateral lunges < + punter kicks > |
| Strength |
| – 3x: Bulgarian split squat x 6/6 + Prone leg lifts x 10 – 4x: BB Hip Thrust x 10 + Single arm DB row x 10/10 |
| Work |
| – B.A.R – Weighted walking lunges x 30 – B.A.R – Deficit Push ups x 30 – B.A.R – Box step ups x 30 (no weight) – B.A.R – Z Press x 30 |
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