| Friday |
| Warm up |
| 3x: 15 jumping jacks + Supine scorpion x 4 + Squat rotation x 4 2x: 6 pt kick backs x 10/10 + Banded glute bridge x 10 + weighted squat sit x 30s |
| Strength |
| 1) 3x: RDL x 8 + DB High pulls (elbows high then back) + 8 + weighted side bends x 10/10 2) Deadlifts: 5-5-5 (double overhand or hook grip to practice for lifts) |
| Work |
| Every 2 minutes for 6 minutes: – Wt’d Alt V Ups x 12 – DB Snatch x 6/6 – Lateral box jump overs x 12 – FLR hold for remaining time 1-2 min Rest/Transition EMOM x 6 minutes: – Ski x 50m sprint – Barbell curls x 12 (if barbell too heavy, use DB’s) – max rep air squats in remaining time |
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