| Wednesday |
| Warm Up |
| – 6 minutes: 3 cone bear crawl w/3 push ups at each cone + Bent fly x 12 + hanging scap rotation forward x 10s + backward x 10s + dead hang x 10s (30s total) – 6 minutes: Strict DB press x 10 + Side plank hold from hand or elbow x 30s/30s + prone scorpion x 4 |
| Strength |
| 1) 10 min: – Suitcase carry w/upside down hold > switch hands then <- – DB behind head triceps ext x 12 – Kneeling cross body banded crunch x 12 alt 2) 3-4 sets: Hang Power Clean x 4 + Push Jerks x 2 + Wide grip pull ups x 6-8 |
| Work |
| 1. Individual 3k bike for time: Retest from 1/17/25 Remaining time: 2. 2-3x: Slamball slams x 10 + push ups x 10 + Copenhagen plank x 20s/20s 3. 2-3x: Burpees x 5 + DB or Band curls x 15 + plate OH squat x 12 |
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