| Tuesday |
| Warm up |
| B.A.R 2x: Slow shoulder taps x 10 + plank wave push up x 5 + yoga push up w/toe touch x 6 250 m Ski 2x: band pull aparts x 10 + weighted arm circles x 10F/10B + chest stretch on wall x 20sR/20sL |
| Strength |
| 3x: Alternating DB Bench press x 10 Med Ball Knee Taps + Throw x 10 Chin ups x 8 (slow descent) 3x: Deficit push ups x 10 DB Bent Row x 10 Side V Ups x 10/10 |
| Work |
| 15 minutes: 3 cone shuffle > 3 cone sprint Hanging Side to Side Knee Tucks x 12 Hang Clean x 10 Burpee jump overs x 10 Finisher: 20/10 x 5: Mt Climber/FLR |
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