| Wednesday |
| Warm Up |
| – B.A.R – 3x: Band pass through x 12 + chin over bar x 15s -2x: Duck walks >< + broad jumps x 5 |
| Strength |
| 1. 3x: Single arm DB Row x 6/6 with 3 second down phase on each rep + Single leg KB RDL x 6/6 + superman pull downs x 8 2. Deadlift x 6-6-6-6 w/90s rest between sets |
| Work |
| 15 minutes of work: – Plate Push >< x 2 – Farmers carry >< (to dumpster) – Pull ups x 10 – B.A.R with Slam/Dynamax Ball |
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