| Saturday |
| Warm Up |
| – Guad Run – 3x: Gob pause squats x 5 + jumping lunges x 10 + Lat Lunges x 6 – 3x: Scorpion x 4 + yoga push ups x 5 + superman w/3s hold x 5 |
| Strength |
| Work |
| 1. 5-10-15-10-5 – Bike x 300/400/500m + Alt. V-ups (R+L=1) 2. 10-20-30-20-10 – Plate OH Walking lunges + R. Twists (L+R=1) 3. 5-10-15-10-5 – DB Push press (heavy) + B.A.R x 1 each time (sub 250m Ski if cannot run) 4. 10-20-30-20-10 – Feet anchored sit ups (Touch behind the head at bottom, toes at the top)- Row (100/200/300m) |
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