| Tuesday |
| Warm up |
| 3x:90/90 hip swivels x 6 + Squat rotation x 4 3x: KB RDL x 8 + 15s chin over ring hold + KB Sumo squat x 8 |
| Strength |
| Deadlift: 8-6-4-2-2-2 3x: Band Walks x 12/12 + Banded kick backs x 6/6 + SL glute bridges x 6/6 |
| Work |
| 15min – Hammer curls x 10 – OH Press x 10 – 250m row – 90 degree Waiter Carry x R> L< |
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