| Wednesday |
| Warm Up |
| No breaks between: – 1 minute of mt. climbers – 1 minute of air squats – 1 minute of push ups – 1 minute of v-ups – Couch stretch x 90s/90s – Neck/Trap Stretch w/ KB x 30s/30s |
| Strength |
| – 5 min. KB Clean and press – Rest in front rack or OH. Switch hands as needed. – 5 min. Wt’d Box Step ups (DBs) – 8 minutes: KB Windmill x 3/3 + Goblet squat x 10 + KB Snatch x 3/3 |
| Work |
| 20-30-60 second max calories on bike. Rest 1:1 Then: – 2x: Hands on ball mt climbers x 30 + Partner rotational throws x 5R/5L – 2x: Feet Wide Slider pikes x 10 + dual DB ground to OH x 8 – 2x: Sprinter lunges x 12 + DB Floor press x 12 |
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