| Thursday |
| Warm up |
| – 2x: Dive bomber push ups x 5 + Air Squats x 10 + Band Pass through x 10 – 2x: Hinge>squat>rotation (L+R) x 5 + Alternating V-ups x 10 + Prone swimmer x 8 – 2x: B.A.R + Lat stretch on wall x 20s + HS Kick up x 5 |
| Strength |
| 3x: – Seated lateral raise x 12 – Max rep triceps pull downs 20s – Banded high pulls x 15 3x: – Banded glute bridge x 12 (back on bench) – Weighted step up w/knee drive x 12 (total) – KB Squat jump x 10 |
| Work |
| 20-18-16-14-12-10-8-6-4-2 – Plank jump throughs – DB Z-Press – Elbow Plank hip dips – Cal Bike |
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