| Wednesday |
| Warm Up |
| 1) 10 push ups on coaches cue 2) 2x: Dive bomber push ups x 5 + chest stretch on wall x 20s/20s + elbow plank up/downs x 12 3) 5 minutes: Ski x 100m + inch worm x 5 + Banded high pull x 12 |
| Strength |
| 15 minutes: – 3 cone slider sprints (knee drive while pulling) w/3 push ups at each cone >/< (15 total) – Standing slam > rotational throw down the floor or partner up x 5R/5L – Hanging alternating leg lifts x 12 total (knee tucks if needed) – Superman pull downs x 12 |
| Work |
| 12 minutes: – 12 calorie bike – DB Ground to OH x 12 (switch as needed) – Plank pull x 12 – HS Walk/Kick Up >/ (close poles) Finisher – 20/10 x 6: DB Press/OH Hold |
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