| Tuesday |
| Warm up |
| – 8 minutes: Row x 100 + Banded GM x 10 + Goblet squat x 10 – Couch stretch x 1min/1min – 2x: prone scorpion x 4 + lateral lunges x 4 (on coach cue) |
| Strength |
| 1) 2x: DB Walking lunges x 16 + Kickstand RDL x 8/8 2) Back squats: 8-6-4-2-2-2 3) 3×10 @ 50-60% of heaviest 2 – 1 minute rest between each |
| Work |
| Every 2 minutes complete the following and rest the remaining time for a total of 12 minutes – Weighted forward box push >< (sub plate push if necessary) – Jump slams x 10 – Goblet hold lateral box step over x 10 (both feet come down to floor) |
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