| Warm up |
| – 3 minute body rockin! – 6 minutes: Wide stance RDL x 8 + Wide stance Goblet squat x 8 + Alt. push ups x 8 – 2x: Squat hops >< + alligator crawl > + single leg hops >< Pogo hops >< |
| Strength |
| – 8-10 min: Single KB staggered stance DL x 8/8 + SA KB step back lunge to 3 point x 4/4 + hands behind head broad jump x 5 – Until 40m past the hour: Deadlifts x 5 w/3s down phase on each rep + DB Triceps kickbacks x 10/10 + Slider pikes x 8 w/controlled eccentric |
| Work |
| The grind: – 20 box step ups – 20 KB Swings- 20 calorie Bike – 15 KB squat jumps – 15 Dual KB Cleans – 15 calorie Row – 10 Burpees – 10 DB Push ups to stand – 10 calorie ski Go back to top and repeat |
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