| Wednesday |
| Warm Up |
| – 2x: supine scorpion x 4 + squat rotation x 4 + slider hamstring stretch x 30s/30s – 2x: Air squat x 15 + triceps pull downs x 15 + sit & reach x 15 – 2x: 20s High knees + 20s jumping jacks + plank position shoulder taps x 20 |
| Strength |
| 15 minutes: – Wall walks x 3 – Barbell curls x 12 – Side to side hanging knee tucks x 12 – Suitcase carry >< x 2 (switch hands as needed) – KB Swing x 10 |
| Work |
| Begin each set with a 200m Row 20-15-10-5 – Weighted step ups – SA DB Sprawl > OH. Switch hands as needed. – Forward raise to pull apart If you finish with time left, go back up the ladder |
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