| Tuesday |
| Warm up |
| – 2x: Bear crawls >< + Crab walks >< – 3x: Superman pull downs x 10 + Dive bomber push ups x 5 – 3x: Lat stretch x 20s + KB Swings x 10 + Slider Pike x 10 |
| Strength |
| 1) 3x: Pull ups/Ring Rows x 8 + Deficit push ups x 10 2) 3x: Half kneeling KB Press x 6/6 + chin over ring hold x 15s 3) 2x: Front Rack/OH Carry > Switch hands < + Band Pull Aparts x 15 4) 3x: Barbell push press x 5 |
| Work |
| Remaining time: – Weighted bear crawls Forward >/Backwards < (plate on back) – Hanging knee tucks x 12 – Jump Slams x 10 – Heavy farmer carry >< (full court) |
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