Thursday 03/12/2026

WARM UP

10 Min on any machine / you choose the intensity!

STABILITY

Part 1)

3 Rounds

10/10 Single Leg Split Squat

10 TEMPO sumo deadlift (light-moderate weight) 2 sec down, fast to stand!

5+ Nordic Curls

Part 2)

3 Rounds

7/7 DB Bent Over Row (moderate-heavy)

25ft/25ft Suit case carry (heavy)

:30/:30 Side Plank

CASH OUT

10 Min on any machine / you choose the intensity!

COOL DOWN

5-10 Min of coach led flexibility or foam rolling!