| Tuesday |
| Warm up |
| 1) 1x: 6pt knee circles x 10f/10b + 6 pt kick backs x 10/10 + 6 pt side leg lifts (leg is straight and to the side of body) x 10/10 2) 2x: Band walks x 12/12 + band squats x 10 3) 2x: Band OH squats x 5 + SLRDL x 5/5 + Squat jump x 10 |
| Strength |
| 1) 3x: Barbell RDL x 10 + Barbell Row x 10 + SA KB squat x 5/5 2) Front squats: 5-5-5-5 3) Front squats: 10-10-10 @ 60% of heaviest weight. 2 min rest between each. |
| Work |
| 6-8 x :20/:10 Sets of each: 1) Push up/Rest 2) Bike/Rest 3) Goblet squat/Rest 4) Sprint/Rest |
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