| Wednesday |
| Warm Up |
| 5 min: band pulls x 15 + push up w/toe touch x 8 + chest stretch on wall or floor x 20s/20s 5 min: DB transfer x 8 + chin over ring hold x 15s |
| Strength |
| 12-15 minutes: – Barbell push jerk (from rack) x 6 – Ab rollouts side to side x 12 – Palms up forward raises (w/db’s or plates) x 12 |
| Work |
| For 20-25 minutes complete 1 round of each and move to the next: 1) Slider crawl with knee drive Forward>/Backwards< + Bench press (barbell) x 12 2) Row x 300m + Sumo KB DL x 10 (dual if necessary) + Alt. KB Press x 10 total 3) P lot run + Tricep pull downs x 15 + alternating biceps curls x 16 |
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