| Monday |
| Warm up |
| 1) 3x: Air squat x 10 + Hip Lift x 10 + lateral lunges x 4 2) 3x: Banded GM x 12 + Band walk x 12/12 |
| Strength |
| 3x: Kick stand RDL x 8/8 + Broad jumps x 5 Deadlifts: 6-6-4-4-4 On the final set of 4, you can use over/under grip if necessary. |
| Work |
| Work each section x 7 minutes. 1 minute to transition into next section. (23 mins) 1) 150m Ski + Farmer carry >< x 2 2) Slam ball jump slams x 10 + DB Thrusters x 10 3) Row |
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