| Monday |
| Warm up |
| – 2x: Banded Air squats x 10 + Banded glute bridge x 10 + Banded kick backs x 10/10 – 2x: High knees >< + butt kicks >< + punter kicks >< – 2x: KB Swings x 10 + Jumping lunges x 10 + V-ups x 10 |
| Strength |
| 1) 3x: BB SL RDL x 6/6 + weighted single leg lowering w/ 3s down phase x 5/5 2) 3x: BB Hip thrusts x 8 + Elevated calf raise x 12/12 + Partner band back pedal >< |
| Work |
| – 3 Minute Row for max distance Then: (Remaining Time) – Forward Box push >< x 2 – Pull ups x 10 – DB Shoulder to OH x 12 – Dual KB Front rack squats x 15 |
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