| Friday |
| Warm up |
| 2x: Forward lunge knee rotations x 10/10 + Hip lifts x 10 + lateral lunges x 10 2x: Side to side jumps x 30s + front to back x 30s + in and outs x 30s 20/10 x 5: Push ups/FLR |
| Strength |
| With a partner, complete 2 sets of each, then back to the top for 1x: P1) Slider on hands sprint >< x 4 P2) Russian twists max reps P1) Ski x 150 P2) 10 press then OH hold P1) Bike x 12 cals P2) Med Ball DB Bench Press x 12 P1) Row x 200 P2) Goblet squat x 10 + standing goblet hold |
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