| Tuesday |
| Warm up |
| – 3x: Deadhang x :30 + Scap push ups x 10 + Forward raise pull apart x 12 – 3x: Ski x 150m + Banded external rotation x 10/10 + HS Hold x 30s |
| Strength |
| 1) Strict Press: 10-10-10 (no rack) 2) Hang Power Clean: 6-6-6 3) Hang power clean and press (anyway) x 8-8-8 (keep this a lighter, allow for quality movements) |
| Work |
| 15 minutes: – 3 cone side shuffle > 3 cone sprint – 3 cone bear crawl w/5 push ups at each cone (15 push ups – no push ups on way back) – Lateral box jump overs x 16 – Dual kneeling alternating press x 12 – Weighted Alt. V ups x 20 |
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