| Thursday |
| Warm up |
| – Body rock to step through x 2 minutes – 2x: Front to back leg swings x 10/10 + Dive bomber push ups x 10 + hip lifts x 10 – Deadlift warm up: 10-8-6 |
| Strength |
| 1) 3x: Deadlifts x 5 immediately into broad jumps x 5 (deadlifts do not need to be too heavy. Work controlled speed. Rest between sets.) 2) 3x: Bulgarian split squat x 8 > Unweighted split jump x 8. Switch sides, repeat. + SA DB bent row x 10/10 |
| Work |
| 10 minutes: – Heavy Backwards box push >< – Renegade row to stand (push up, pull, pull, stand with DB’s = 1) x 6 – Plank position cross body knee to elbow tap (slow it down, make contact) x 12 total Finisher: Partner/Team forward box push for max reps in 3-5 minutes. Box only has 1 x 45lb plate |
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