| Monday |
| Warm up |
| – 2x: Leg swings x 10/10 + forward lunge stretch hold x 20s/20s + shin box waves x 10 – 2x: Windmill > SA FR squat x 3/3 + KBS x 10 + wide stance hinge x 10 – FFE on box hamstring stretch x 1min/1min |
| Strength |
| 1) 5 minute weighted step ups 2) 5 minute: KB Swings x 10 + Push ups x 10 3) 8 min: Heels elevated dual FR goblet squats x 10-12 + Barbell SL RDL x 5/5 + Lateral band walks with plate extended in front of body (stay low) x 10/10 |
| Work |
| Remaining time: – Walking lunges x 16 – Toe touch crunches w/medball x 15 – Bike x 300m damper on 10 (stay seated) – DB Transfer x 10 |
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