| Tuesday |
| Warm up |
| 1) 3x: Dead hang x 30s + plank wave push ups x 5 2) 3x: Down/Up Dog x 5 + weighted arm circles x 12/12 + prone chest stretch x 20s/20s |
| Strength |
| *Get Racks out, but set them up for Bench press. No rack for strict press 1) 3x: Barbell strict press x 10 + pull ups x 8 2) 3x: Barbell bench press x 12 > max rep DB together press x 20s + Side plank dip x 12/12 3) 3x: Alt. DB Strict Press x 12 + DB lateral raises x 12 + DB fly x 12 |
| Work |
| 9-12 min EMOM alternating minutes: 1) Slider pull/push + chin over bar hold until 50s 2) Dual KB Clean and press (any) x 5 + Front rack hold until 50s 3) Lateral box jump overs x 10 + max rep push ups until 50s |
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