| Wednesday |
| Warm Up |
| – 2x: Bear crawl >< + high knees >< + punter kicks >< – 2x: squat rotation x 4 + hip lift x 10 – Couch stretch x 90s/90s |
| Strength |
| 4x: Front rack bulgarian split squat x 5/5 + Band walks x 15/15 + Banded glute bridge x 12 |
| Work |
| 1) 1 min. Row + 10 Front squats (115/85) 2) 1 min. Ski + DB Deadlifts x 10 (2 dumbbells) + toes to bar/knee tucks x 8 3) 1 min. Bike + Plank pulls (no push ups) x 10 + v-ups x 12 Complete 1 round of each continuously until coach calls time. |
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