| Wednesday |
| Warm Up |
| 1) Dynamic mvmt prep |
| Strength |
| 15 minutes: – Farmer carry >< + Front rack carry >< – Plank pull to press x 5/5 – Straight arm lat pull downs x 12 – Wide grip barbell bent row x 12 |
| Work |
| 40/20 x 5 rounds – Backwards box push – Russian twists – DB strict press – Slams |
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