| Tuesday |
| Warm up |
| 1) 2 minutes row 2) 2 minute ski 3) 2 minute dead hang 4) 3x: KB Strict press x 5/5 + weighted pull aparts x 12 + arm swings x 12 |
| Strength |
| 3x: – Seated barbell press from rack x 8 – Triceps pull downs x 12 – Chin ups x 5-8 (one ring) 3x: – Kneeling alternating KB press x 12 total – Banded knee tucks x 15 (shoulders off ground) – Seated band pull (bands on poles) Work controlled speed x 15 |
| Work |
| 2-4-6-8-10-12-etc. – Renegade row – Slams – Weighted sit up – DB Thrusters |
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