Tuesday Warm-up (15 min) 5 min row or ski erg (easy pace) Dynamic mobility (hip openers, T-spine rotations) Activation: glute bridges, banded walks, A-skips x 10m Main Workout 4 Rounds (30min Cap) 6 B

30/01/26 Friday Workout of the Day

Warm-Up Flow General Prep 1:30 Cardio Choice - 2 Sets: For Quality 10 Down Dog Alternating Toe Touches :20 Extended Plank Reverse Bridge 5 Up Dog to Down Dog Pike Push-Up 5/5 Kettlebell Windmi

26/01/26 Monday Workout of the Day

Australia Day Warm Up 400m Easy Run — 2 Sets, For Quality 10 Air Squats 10 Push-Ups 10 Pull-Ups 10 Lunges 10/10 Single Leg Glute Bridge 10 Sit-Ups Metcon WITH PARTNER "I GO YOU GO" 700M RUN *TOGETHER

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