| Thursday |
| Warm up |
| – Forward lunge with rotation > + inch worms < + lateral lunges > – 2x: Banded goblet squats x 10 + John Wayne’s x 12 forward/12 back – 2x: Kick stand RDL x 8/8 + Squat rotation x 4 |
| Strength |
| 1) 3x: Barbell GM x 12 + KB Goblet Step back lunges x 12 total (alt.) 2) Deadlifts: 10-8-6-4-4-4 Deadlift focus: Double overhand grip. No bounce and go. Stay under control. |
| Work |
| Every minute on the minute x 12 minutes. Alternate each minute: 1) 10 BB jump overs + 5 Thrusters 2) Plate Push >/< + Plate G-OH x 8 |
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