| Wednesday |
| Warm Up |
| – B.A.R – 3x: High knees > + Butt kicks < + A/B Skips >/< – 2x: Supine scorpion x 4 + chin over bar hold x 15s |
| Strength |
| 4x: Barbell bent row x 10 Triceps pull downs x 20 Barbell RDL x 10 * Add weight to barbell as needed |
| Work |
| 18-20 minutes 80 FFE jumping lunges – Plate Push >< 60 Push ups – Plate push >< 40 KB Swings – Plate Push >< 20 Burpees – Plate Push >< 10 pull ups – Plate Push >< |
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