Friday
Prep
5 mins rolling lower body
3x
10 Stick DL
10 OH squats (with PVC)
2/2 TGU
Strength
1-2-3-4-1-2-3-4 RDL
1-2-3-4-1-2-3-4 step ups
10s-20s-30s-10s-20s-30s two point plank (one arm, one leg)
Conditioning
Tabata (20:10 x 8)
KBS
5 mins rolling lower body
3x
10 Stick DL
10 OH squats (with PVC)
2/2 TGU
1-2-3-4-1-2-3-4 RDL
1-2-3-4-1-2-3-4 step ups
10s-20s-30s-10s-20s-30s two point plank (one arm, one leg)
Tabata (20:10 x 8)
KBS