| Tuesday |
| Warm up |
| – Guad Run – 2x: Band Pass through x 10 + Push ups x 10 + Hanging knee tuck x 20s – Chest stretch on wall x 20s/20s + Lat stretch on wall x 30s – FLR x 1 minute |
| Strength |
| 1) 3x: Barbell high pull x 10 + strict press x 10 + bent row x 10 2) 3x: Half kneeling press w/band pull x 6/6 + DB pullovers x 10 + SA Plank row x 6R/6L 3) 3x: Banded Tricep Pull Downs x 12 + DB Curls x 10 + 90 degree hold x 15s |
| Work |
| Go through each 1x then repeat: 1 minute Ski + Push up w/ jump through x 1 min. 3 cone shuffle > 3 cone sprint + Hanging alt. knee tucks x 20 1 minute Row + Slider pikes x 10 + Crab walk >/< |
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