| Wednesday |
| Warm Up |
| – Lateral lunges >< + High knees >< + Butt kicks >< – 2x: KB RDL x 10 + Goblet squat x 10 + KB press from Gob position x 10 – Body rock w/ Step through x 2 minutes |
| Strength |
| Complete x 2 sets. When finished, return to top and repeat 1x each (18-20 minutes of work) – Wide stance goblet squats x 10 + Broad jumps x 5 – FFE wtd step back lunges x 12 (total) + 6 pt. Banded kick backs x 10/10 – Wtd. Superman pull down x 12 + Elbow plank band pulls x 10/10 |
| Work |
| 2x then back to the top for 1x: 1) 2x: Ski x 200 + Plate push >< x 2 2) 2x: B.A.R + Wtd. hanging knee tuck x 10 (scale no weight if needed, use Dynamax balll) 3) 2x: Anchored sit up x 20 + Double unders x 20 (60 singles) + Z press x 15 |
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