| Thursday |
| Warm up |
| – Calf scoops > + punter kicks < + lateral lunges > + high knees < + butt kicks > – Frog hops > + Duck Walk < + Lunge/Lunge/Lunge Jump/Lunge Jump > + Inch Worm/Cobra < – 2x: Lateral band walks >< + Band squats x 10 + banded glute bridge x 10 |
| Strength |
| Back squats: 10-10-10 8-8-8 6-6-6 4-4-4 |
| Work |
| 15 minutes of work: – Bike 500m/B.A.R (choice) – Slider push/pull >< – Side to side knee tuck x 12 – Goblet Carry >< x 2 *Split the floor – front half is for push/pull and back half is for gob carry Fisher: (if remaining time) 20/10 x 5: Side to side elbow plank dips/elbow plank |
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