| Wednesday |
| Warm Up |
| P Lot Run x 2 3x: RDL x 12 + Supine Scorpion x 6 + Band pass through x 10 3x: Dive bomber push ups x 5 + Lateral lunges x 4 Body Rock freestyle/flow x 3 min. |
| Strength |
| 12 minutes: : DB med ball bench press x 12 Pull ups x 8-10 Feet elevated side plank dips x 10/10 |
| Work |
| Complete two sets of each section and then back to the top for another 1x each section. – P Lot Run – Bent Row x 8 – Jump Slam x 15 – Plate Push >< – Z-press x15 – Alt V-up x 20 – 250m Ski – Russian Twists x 30 – Deficit Push-ups x 15 |
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