| Tuesday |
| Warm up |
| – 2x: 20s Ski + FLR Shoulder Taps x 12 + Prone Scorpion x 4 – 3x: HS Kick ups/walks >/ + prone chest stretch x 4 total + down dog/cobra x 4 total |
| Strength |
| 16 minutes of work: 2 sets of each, then circle back to the top: – Half kneeling FR/Press (one KB in front rack, press the other) x 6/6 + Tricep kick backs x 12/12 – Single arm DB supported row x 10/10 + 2 cone bear crawl w/5 push ups at each cone (15 total) – 12 lateral raises + 12 forward raises + 12 pull aparts (with DB’s/plates) |
| Work |
| Partner you go, I go: (your rest is your partner’s Bike) 3x: 1000m Bike *each person performs 3 sets of 1000m Bike – your rest is while your partner goes Remaining time: Side v-ups x 10/10 + Superman x 10 + Plank Pulls x 10 |
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