| Wednesday |
| Warm Up |
| – 2x: Bear crawl >< + crab walk >< + cartwheels >< – 2x: Band pass through x 10 + plank wave push ups x 5 + dead hang x 30s – 2x: swimmer claps x 10 + Pigeon x 30s/30s |
| Strength |
| 4x: – Front Rack/OH Carry R>/L< – Barbell push press w/3s eccentric x 6 – prone band pulls x 10 3x: – Plank position side press x 6/6 – Seesaw bent row x 12 – Prone leg lifts x 10 |
| Work |
| 4-5x: B.A.R Complete in any order: – 3 wall walks – Renegade row x 5 – Pull up + toes to bar x 6 (Scale: 6 x band Pull ups then 6 x t2b or knee tucks) |
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