| Tuesday |
| Warm up |
| 3x: Lateral Bear crawl >< + swimmer claps x 12 + plate raises OH x 12 2x: Frog hops >< + HS walks > (kick ups if needed) cart wheels < |
| Strength |
| 3x: – 3 cone slider pull w/3 push ups at each cone > + Push back, no push ups. – KB Clean and press x 5/5 (work as heavy as possible) – Slider push ups x 5/5 + PVC lat pull downs x 12 + banded throat pull x 12 |
| Work |
| 20-15-10-5-10-15-20 – Med ball DB bench press – Bench Jump overs (each jump counts as a rep) – Thrusters (barbell – max 95lbs) – Elbow plank hip dips |
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