| Tuesday |
| Warm up |
| 1) Jump Rope x 2 minutes 2) Prone chest stretch x 10 3) 2x: Arm circles x 20F/20B + Band pulls x 20 4) 3x: Yoga push up x 5 + dead hang x 30s |
| Strength |
| – 3x: 3 cone OH Carry with 6 alternating press at each cone (18 total press) Walk back OH + Single arm plank pull x 6/6 + Bent fly x 12 – 3x: Slider Push up x 6/6 + Hanging side to side knee tuck x 10 + Kneeling Tricep pull downs x 12 |
| Work |
| 10>1 Ladder with 20 Double Unders (60 singles) to start each set: – DB Thrusters – DB lateral raises – Dual DB Sit ups (sub Plate if necessary) |
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