Sunday
Shoulder taps 3x10
Elevated Pigeon 3x30 seconds
Broad Jumps 3x5
Squats 5x8
Decline Sit ups 5x10
KB Transfer 3x10
Bosu Ball Squats 3x10
Step Ups 3x10
3 mile run
Monday
Plank hip dips 3x10
Single leg RDL 3x10
Weighted side bends 3x10
Sit ups 4x10
Bird dog row 4x10
RDL 4x10
Farmers Carry 3x20m
Landmine Row 3x10
Tuesday
1x400m fast
2x200m fast
5x100m fast
4x80m full
2 mile jog
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