| Tuesday |
| Warm up |
| – 1x: Bear crawl >< + frog hops >< + cart wheels >< – 2x: Band pass through x 10 + band high pulls x 10 + hanging knee tuck hold x 20s – 20/10 Push up/Rest x 5 |
| Strength |
| 3x: DB bench press x 12 + wide grip BB bent row x8 + wtd. Sit ups x 12 3x: deficit push up x 10 + KB gorilla row x6/6 + banded knee tucks w/ sliders x 12 3x: overhead db tricep ext. x 12 + side plank hip dips x 10/10 |
| Work |
| Remaining time: – Choose: 200m row/250m ski/350m bike – Double waiter carry >< – Plank db transfer x 10 – BB reverse curl to oh press x 8 |
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