| Wednesday |
| Warm Up |
| – 2x: Lateral lunges > + Forward lunge rotation > + calf scoops < + figure 4 > – 2x: BB GM x 10 + 6 pt. Knee rotations 10f/10b + Sumo goblet squat x 10 Deadlifts: 10-10 (light warm up) |
| Strength |
| Deadlifts: 8-8-8 After each set: – Band Walks x 12/12 – Banded glute bridge x 12 |
| Work |
| 1) 3x: Partner – Band back pedal >< + banded Side shuffle >< 2) 3x: Row x 300m + Barbell back squats (light – no rack) x 1 minute *Partner up – one person starts on Row, one person starts on 1 min squats Then – entire class: 3) 2-3 people per box – box push sprints x 5 minutes, constant work. Partner 1 does a box push sprint >< then hands off to the next person. |
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