| Wednesday |
| Warm Up |
| – 2x: Bear crawl >< + high knees >< + punter kicks >< 1 minute dead hang from pull up bars – 20/10 push up/flr x 6 |
| Strength |
| 1) 3x: Barbell bench press x 10 + face pulls x 12 + banded straight arm lat pull downs x 12 2) 3x: Plank pulls x 8 + Deficit push up w/3s eccentric x 8 + med ball side/side/back/throw x 10 (feet stay off ground for all 10 reps) |
| Work |
| 20-15-10-5 – Bike – Slider pikes – barbell curls – DB Z press – V-ups |
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