| Tuesday |
| Warm up |
| 3x: Jumping Jacks x 20 + inch worms x 5 + swimmer claps x 10 2x: band pass through x 10 + Dive bomber push ups x 5 + superman pull downs x 10 2x: Band pulls x 15 + HS Hold x 20s |
| Strength |
| 3 sets each: 1. Half kneeling band pull w/DB Press x 8/8 + Seated band row (partner) x 5/5/5 + Band OH Tricep Extension x 12 2. Barbell push press x 10 + DB Row x 8/8 + DB Transfer x 12 |
| Work |
| Repeat each section 1x for 15 minutes: 1. 3 cone sprint + 3 cone slider pull w/3 push ups at each cone going >, no push ups coming < 2. KB Snatch x 5/5 + SA Sit up x 5/5 3. 3 cone oh walk w/5 press at each cone going >, OH hold only coming < (outside) |
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