| Wednesday |
| Warm Up |
| 1) Ski or Row x 2 min 2) 3x: Lateral Lunges x 8 + Dive bomber push ups x 5 + Band pull aparts x 15 |
| Strength |
| 1) 3x: BB Bent over row w/3s eccentric x 6 + Front Rack/Farmer carry >R/L< (cone to cone) 2) 3x: Heavy KB Swings x 10 + Broad jump x 6 (big broad jumps!) 3) 3x: Slider pike x 10 + Dynamax Rotational Throws x 10/10 |
| Work |
| 1) Row x 750 2) Goblet Squat x 50 (Go heavy, break into sets of 10) 3) R. Twists x 100 (6-14lb medball) 4) Frog hop >< x 5 5) Ski x 500 |
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