Tues/Thurs

Tuesday

Warm Up

3 rounds:

0:30 jumping jacks

0:30 inch worms

0:30 reach backs

0:30 boot strap squat

0:30 wall shoulder stretch

Quads
4 sets, 12 very slow tempo goblet squats + 10 squat jumps

Conditioning
30 lunge-lunge-squats (exactly what it sounds like)
30 sit-ups
20 lunge-lunge-squats
20 sit-ups
10 lunge-lunge-squats
10 sit-ups
Time 9:27

Also
5:00 cumulative handstand hold

Thursday

Warmup

30 jumping jacks

3 rounds: 10 alt toy soldier kicks, 5 inch worms with a twist, 10 alt walk the dog, 5 boot strap squats

2 rounds: 5 SL DL/side, 10 glute bridges

Glutes/Hamstrings

10 rounds:

10 KB Deadlift (4 second descent)

10 single leg glute bridge w/ 2 sec pause / side 

Conditioning

100 KB Swings for time

EMOM (including 0) 35 jump rope

Time: 4:31

Quick Add

5 rounds: 3 tuck jumps + 3 squats + 3 broad jumps

Time: 1:47 with lots of dogs in the way

Also

10 x 14 unbroken double unders

Finisher

Rugby passing for about 15 minutes!

Then I went to put stuff under my house and instinctively entered the code for the shed at the pitch by accident and then got really sad.