| Monday |
| Warm up |
| 1) 2x: Push up w/step through x 4 + swimmer claps x 10 + chest stretch on floor x 20s/20s 2) 3x: Band pulls x 15 (palms down) + Bear crawl >< + Dead hang x 30s 3) 20/10: Push ups/FLR x 5 |
| Strength |
| 1) KB Complex x 8 minutes: – KB curl (both hands on) x 10 – Goblet step back lunges x 12 total – KB Press (both hands on) x 10 – Goblet squats x 10 2) 15 minutes of work: – Barbell Strict press x 12 (no rack) – Hanging knee tucks x 12 (weighted if possible. Wt. between feet) – Barbell standing high pulls x 12 – Plank pulls x 10 total with 2nd pause at top of each pull |
| Work |
| 1) 12 minutes: – P lot run – Slider pike x 10 – Farmer carry >< x (far poles) – Kneeling halo x 12 alternating 2) Finisher: (3-4 minutes of work) – Every 20 seconds perform 3 burpees |
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