| Tuesday |
| Warm up |
| 2x: Squat rotation x 4 + 6pt straight leg kick backs x 8/8 + 6 pt knee rotations x 5F/5B 2x: Forward lunge w/OH reach x 6 + prone scorpion x 4 + sit up to stand x 5 2x: Hip lifts x 5 + Squat jumps x 5 + Weight Squat Sit x 30s |
| Strength |
| 1) 3x: Bulgarian split squat with front foot elevated x 8/8 (Light-Mod.) + Band walks x 12/12 2) 3x: Bulgarian split squat x 5/5 (heavy) + banded glute bridge x 10 |
| Work |
| Team 5k Row (or remaining time) Alternate the following movements: Turn 1) Lateral box jump overs x 10 Turn 2) KB Swings x 10 Turn 3) Goblet squats x 10 |
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