| Tuesday |
| Warm up |
| 1) 5 minutes: 10 jumping jacks + band pull apart x 12 + dead hang x 20s 2) 5 minutes: Push ups x 10 + DB Press x 10 (light) + Partner HS hold or HS kick ups x 20s (sub FLR/Feet elevated on box or bench hold if needed) |
| Strength |
| 1) 3x: DB Transfer x 10 + SA banded tricep kick back x 10/10 + alt DB curls x 12 2) 3x: Chest supported incline rows x 12 + bent fly > OH raise x 10 3) 3x: incline DB press x 12 + dual front rack carry >< + dual OH carry >< |
| Work |
| 4x: – Parking Lot Run >/< – SA DB Thruster x 5/5 (heavy) – Lateral box jump overs x 12 – Hanging knee tucks x 10 |
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