| Warm up |
| 6 minutes: – Blue awning run – Hands OH Squats x 12- Toe Raises x 20- Lateral lunges x 6 5 minutes: – Plate OH Duck walk >< + Plate squat > press away > OH > Stand x 5 |
| Strength |
| EMOM alt. movements x 9 min – 12 KB Swings – 12 FFE Step back lunges – 12 Heels elevated RDL 12 minutes: – Barbell hip thrusts x 8-10 – Band walks x 12/12 – Goblet squat w/curl at bottom x 10 |
| Work |
| 1. 3x250m row w/30s break between sets 2. 3x: Med ball step up and over x 12 + box jumps x 5 + DB OH Walking lunges x 12 3. 3x: 20s plank up downs + 20s hold at top + 20s side plank dips + 20s side plank dips |
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