| Monday |
| Warm up |
| – 2x: B.A.R + Front to Back leg swings x 10/10 + Plank wave Push ups x 5 – 2x: Bear Crawl >< + Crab Walk >< – 3x: Sumo Squat x 10 + Band Pull Aparts x 15 |
| Strength |
| 3x: Wide stance Back Squats x 10 + Pull ups x 10 3x: Bulgarian Split Squats x 6/6 + Superman pull downs x 10 (wt’d if possible) |
| Work |
| 15 minutes of work: – Backwards box push >< + Forward Box push >< – Slider climbers x 30 – Heavy Goblet Carry >< **During the 15 minutes of work, each person will complete a 1k Row** |
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