| Wednesday |
| Warm Up |
| 5 minutes: Lateral lunges x 4 + Goblet squat press away x 8 + dive bomber push up x 5 Couch stretch x 90s/90s 2x: 30s Partner HS hold (you go, I go – rest is while partner goes) |
| Work |
| 1) 1200m row 2) 40 hang cleans (not a race, take your time – catch in full squat) 3) P lot run >< x 3 4) 40 x push press with barbell – athlete chooses the weight (set down as needed – no racks) 5) Ski x 850m 6) 4 x 8 deadlifts – take breaks between sets (no more than 8 reps at a time) |
| Finisher |
| Finisher if time is available: 3x: – Side v-ups R x 12 – Side v ups L x 12 – V-ups x 12 |
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