| Thursday |
| Warm up |
| 2x: Forward lunge and reach > hamstring scoops < + Duck walk > + Squat hop < 2 minute wall sit |
| Strength |
| 3x: Copenhagen plank w/knee drive x 6/6 + 90 degree hip switch w/kb x 10 BB Back squats: 8-6-4-3-3-3 |
| Work |
| 20-15-10-5-10-15-20 1. Row or Bike Cals 2. Slams 3. Slider pikes |
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