| Friday |
| Warm up |
| 1x: 6 pt. Knee circles x 12F/12B + 6 pt. Kick backs x 10/10 + Forward lunge rotation x 4 2x: Lateral band walks x 15/15 + Banded glute bridge x 15 3x: Barbell GM x 10 + BB Back squat x 10 |
| Strength |
| Back Squats: 10-10 8-8 4-4 3-3-3-3 Build up slowly. Between early sets, stretch, roll, activate. |
| Work |
| 40/20 x 3-4 – Plate Push – Alt DB Ground to OH – Goblet hold box steps ups – Push ups |
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