| Tuesday |
| Warm up |
| 2x: Forward lunges > + Lateral lunges < + Calf scoops > + High knees < + punter kicks > + Duck walks < 2x: 30s barbell squat hold + Barbell GM x 10 3x: Goblet Squat x 10 + Squat jump > Broad jump x 5 |
| Strength |
| Front Squats: 10-10-6-6-4-4 *rest/recover between sets |
| Work |
| 12-15 minutes: – Single KB Goblet Carry w/3 squats at each cone both > and < (15 total) – Slider Sprints >< x 3 (hands on sliders) – Single arm thrusters x 8/8 Then: 5x: Elbow plank hip dips x 20s/Elbow plank x 20s |
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