| Wednesday |
| Warm Up |
| – 6 minutes: Band walks x 16/16 + SL Hops R>/L< + Plank wave push ups x 5 – 6 minutes: 6 pt. Banded kick backs x 12/12 + Banded squats x 10 + DB Plank pulls w/push up x 10 alt. |
| Strength |
| S1) 12 minutes: 5 x Deadlifts Between sets: Superman pull downs x 12 S2) 12 minutes: 5 x Barbell Bench Press: Between sets: Alt. DB Curls x 12 |
| Work |
| W1 – 8 minutes: Farmer carry >< + FFE Step back lunges x 12 alt. + Seated alt. DB Press x 12 alt. W2 – 30/30 x 4 bike – max effort each time W3: Ab Rollouts x 10 + 30s max rep push ups + Body saw x 8 |
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