DAY 1 

10 minute Warm up  

Cat and Cow  15
Groin rockers 10/10
Kneeling T rotations 8/8
2 Set

Pullover Deadbugs 10/10
Glute Bridge x10 iso last rep 30 seconds
2 Sets 

BB Hip thrust 10/10  
Bench Scap push up 10
Max Bench plank Mountain climber
3 Sets 

SL Banded Hamstring Curl 12/12
Cable Tricep Pushdown x15 
SL Banded Step Out 20/20 
3sets

Ski Erg Tabata

DAY 2 

10 Minute Warm up 

Dowel flossing & Figure 8s 10/10/10
Band Pulls Pronated with 5 sec release. 10
TRX/ Box Asst. Squat 10 

Zercher Squat 10 
TRX/ Cable Row x10
Box stepups 10s/10s 
3 Sets 

10 Cals Airbike (Arms Only)
DB Farmers March x 20
Cable Bicep Curl x 12 
2-3 Sets 


DAY 3 - CARDIO/ CORE

10 minute Incline Walk
Speed 3.5 . Incline 3.5

Airbike 60 Cals

Banded Glute Bridges 20
SB Deadbugs 10/10
Birdogs 10/10
Low plank hold 20- 30s
3 Sets

1500m Rowing - Goal under 8 minutes

DB Famers Carry 1min
10 Cals Ski rug
3 sets