| Tuesday |
| Warm up |
| 2x: Wrist circles x 10/10 + Hands OH hand openers x 25 + Front to back arm swings x 10 Hands on wall lat stretch x 1 min Dead hang x 1 minute 2-3x: BB Hang high pull x 5 + Hang muscle clean x 5 (catch with straight legs) + 5 front squats + 5 strict press |
| Strength |
| 1) 8-10 minutes: 2 cone push/pull w/5 push ups at each cone (15 total) + Elbow plank hip dips x 16 + Pull ups/Ring Rows x 8-10 Then EMOM x 6 minutes – Hang power cleans x 3 – Front Squats x 3 – Shoulder to OH any way x 3 – 3 burpee jump overs (burpee – jump over – jump back = 1) |
| Work |
| 12-15 minutes of work: – 600 m Bike – SA DB Ground to OH x 8 total – Weighted v-up x 12 – Front rack/OH carry >< (switch hands on way back – far poles) Finisher: 20/10 x 6 – Jump through/FLR |
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