| Wednesday |
| Warm Up |
| – 3x: Goblet pause squat x 5 (light) + Supine Scorpion x 4 + Hip Lifts x 10 – Frog stretch x 2 minutes – Seated straddle stretch x 2m – Couch stretch x 1m/1m – Pigeon x 1m/1m 20/10 x 6: DB Press/OH Hold (light) |
| Work 1 |
| Complete 2 rounds of each then back to top: – P1 – Weighted step ups x 16 – P2 – Wall sit – P1 – Blue awning run- P2 – 10 Barbell press + OH Hold – P1 – Ski x 200- P2 – 8 Goblet Squats – Hold Goblet Position (Standing) – P1 – Bike x 600m- P2 – Med ball DB Bench press x 12 |
| Work 2 |
| 1. Partner Plate Push >|< x 12 (you go/I go) 2. Guadalupe Run with Partner x 1 (cool down pace) – Sub 3 min Ski, Bike, or Row if unable to run |
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