| Monday |
| Warm up |
| – 2 minute body rock with step through – 6 pt. Knee circles 15F/15B – Lateral band walks x 12/12 + Forward band walks x 12 + backward band walks x 12 – Slider hamstring stretch x 60s/60s – High knees >< + Butt kicks >< + pogo hops >< |
| Strength |
| 1) 3x: Bulgarian split squat x 30s/30s (light weight) + Slider curls x 6/6 or 12 total 2) 3x: DB RDL x 12 + 5s pause goblet squat (DB or KB) x 5 3) 4x: 20/10: BB (no weight) back squat/Rest. Try to keep BB on back entire time. |
| Work |
| 1) Max distance 2 minute row/Rest 3 minutes/Max distance 2 minute row 2) For remaining time: – Plate Ground to OH x 10 – Plate OH Walking lunges x 12 – Plate Sit Up x 10 |
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