| Monday |
| Warm up |
| 3x: Air squats x 10 + Step back lunges x 10 + hip lifts x 10 3x: High Knees >/< + Supine scorpion x 4 + leg elevated hamstring stretch x 20s/20s |
| Strength |
| 3x: – Bulgarian split squat with barbell x 6/6 – Bulgarian split jumps (unweighted x 10/10) 3x: – Backward box push >< x 2 (heavy) – Ab rollouts x 12 each |
| Work |
| 45/15 x 4-5 sets: (16-20 min) – Crossbody mt. climbers – Wide stance goblet squats – Kneeling slam to wall throw – FFE Jumping lunges |
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