| Wednesday |
| Warm Up |
| *Option to perform back squats if missed Tuesday – 1x: Bear crawl >< + frog hops >< + cart wheels >< – 2x: Band pass through x 10 + band high pulls x 10 + hanging knee tucks x 20s – 20/10 Push up/Rest x 5 |
| Strength |
| *Option to perform back squats if missed Tuesday 3x: – Z-Press x 10 + supine lat pull down with pvc x 12 + side to side knee tucks x 10 3x: – SA DB bench press x 6/6 + chin ups x 8 + rotational throws x 6/6 |
| Work |
| 2 rounds of each, then back to top for 1 round of each: – 250m Ski + barbell strict press (add weight) x 10 + barbell bent row x 10 – Bear crawl plate push >< + lateral raises x 12 + band pulls x 20 – ½ kneeling KB press x 6/6 + KB goblet squats x 10 + slider pike x 10 |
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