| Wednesday |
| Warm Up |
| – 4 min Team Ski (3 per erg – 10 pulls – warm up pace) – 2x: Bear crawl >< + Crab walk >< + high knees >< – 20/10 x 5: Press/OH Hold (light) |
| Strength |
| 1) 3x: Seated Front rack hold with KB/Press with DB x 8/8 + Seated straight leg lifts x 20 + Full curl then half curl x 10 2) 3x: Deficit push up x 10 + Narrow grip pull up x 6-8 + Body saw x 8-10 |
| Work |
| 1) “Tailpipe” 3x: P1) 250m Row P2) Dual KB front rack hold 2) 3x: Plate sit ups x 10 + Plate Ground to OH x 10 + Plate OH Walking lunges x 20 |
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