| Thursday |
| Warm up |
| 1. 2 minute Body Rock 2. 2x: Kick stand RDL x 10/10 + band walks x 12/12 + banded kick backs x 10/10 3. 2x: Lat stretch on wall x 20s + prone chest lifts x 10 |
| Strength |
| 1) 3x: KB Swing x 10 + Pull ups x 8 2) Banded deadlifts: 8-8-8-8 |
| Work |
| Begin each set with – 30s row or 30s Ski or 30s bike Change machine used each time. 1) Backwards box push >< x 2 2) Plate ground to OH x 10 + OH walking lunges x 10 3) Barbell Thrusters x 10 |
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