| Wednesday |
| Warm Up |
| – 2x: Palms up plate pull apart x 12 + palms up arm circles x 12/12 + FLR knee to elbow taps x 10 – 90s dead hang on rings – 3x: Jumping jacks x 15 + plank wave push ups x 5 + face pulls x 12 |
| Strength |
| 15 minutes: – 3 cone slider pull/push with 12 mt. sliders at each cone (60 total) – DB Floor press x 8-12 – Kickstand RDL x 8/8 – Suitcase hold/Press x 8/8 |
| Work |
| *1000m Ski if missed Tuesday 3x: Parking Lot Run (light poles) KB high pull x 10 3x: Burpee broad jump x 5 Inverted Rows/Ring Rows/Ring Pull Ups x 8 3x: Row x 300 DB push press x 10 DB plank Pull x 10 |
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