| Monday |
| Warm up |
| – 1x: Hurdle walks > + Backwards hurdle walks < + Calf scoops > + lateral luges < – Pigeon pose x 90s/90s – 3x: Yoga push ups x 5 + prone chest stretch x 20s/20 + Mt. Climber burpee x 5 |
| Strength/Conditioning |
| 1) 2x: bear crawl plate push >< + Dynamax Sit Up/Throw to partner x 10 per person + OH Tricep extensions x 20 2) 3x: Pull ups x 10 + Sit Up to Press x 8 3) 3x: Dual DB OH walking lunges x 12 + Goblet hold shin box waves x 10 4) 3x: Bike x 1 minute hard effort damper 5 + SA DB Z press x 10/10 + V-ups x 12 5) 3x: P Lot run (fast) + Dual DB/KB Wide stance RDL x 12 + Dual DB/KB Squats x 12 6) 3x: KB Swings x 15 + Side to side knee tucks x 12 + Dual DB Curls x 12 |
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