| Wednesday |
| Warm Up |
| – 1x: bear crawl (knees close to ground) Forward >/Backward< + Lateral R>/L< – Frog stretch x 2 minutes – 2x: Squat jumps x 10 + SL Glute bridge x 10/10 + supine scorpion x 4 |
| Strength |
| 1) 2x: Goblet lateral lunges x 8 + superman pull downs x 12 (wt’d) + feet elevated side plank dips x 10/10 2) 3x: Dual KB Front rack carry >/< w/ 2 squats at each cone (6 total) + Barbell biceps curls x 15 3) 5 minute EMOM: – DB power clean x 5 – DB Press (any) x 5 – DB Burpees (push up, stand with DB’s by the side) x 5 |
| Work |
| 2 sets of each, then back to the top for 1x each: – 2 cone sprint > 2 cone side shuffle – Russian twists x 50 – Row x 350m – KB Swings x 15 – Ski x 200 – DB thrusters x 15 |
Skip to content
Fill out the form below to get started
Take the first step towards getting the results that you want!