| Wednesday |
| Warm Up |
| – 4 minutes Ski (10-12 pulls per person) – Lat stretch on wall x 60s – 3x: Band pull apart x 15 + yoga push ups x 5 + prone swimmer x 10 |
| Strength |
| 1) 3x: 5 pull ups w/3s pause at bottom + Windmill x 5/5 + DB/KB SLRDL x 5/5 2) 3x: Bent fly x 10 + 15 band curls w/3s pause at top every 5th rep. 3) Barbell hang power clean and jerk: 3×5 |
| Work |
| EMOM alternating minutes x 10-12 minutes: 1) Medball DB bench press x 10 + FLR hold until 50s 2) Heavy farmer carry >< + Farmer hold until 50s |
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