| Thursday |
| Warm up |
| B.A.R 2x: Lateral band walks x 12/12 + 6 pt. Kick backs x 10/10 + Glute bridge x 10 2x: 6pt. Knee circles x 10F/10B + Squat rotation x 8 Frog stretch x 2 minutes |
| Strength |
| 1. 3x: Single leg RDL x 6/6 with barbell + Bulgarian split squat light/moderate weight x 8/8 2. Deadlifts: 4-4-4-4 *overhand grip only – should be a weight you don’t have to adjust your grip, don’t bounce the weight |
| Work |
| 12 minutes: – Slider pulls with knee drive: Forward/Backwards – Renegade row x 5 – ½ B.A.R (sprint!) Then: 5 sets: KB Squat jumps x 20s/Squat hold (no KB) x 20s |
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