| Wednesday |
| Warm Up |
| 2x: – Supine scorpion x 6 – Prone scorpion x 6 – ½ Frog x 6/6 – Lateral lunges x 6 – Seated toe touch x 45s – Straddle w/forward reach x 45s – Bike x 500 m |
| Strength |
| DB Complex: Complete 5 Sets: With 1 minute rest between each set. Dual DB’s. – 8 DB Deadlifts – 8 DB Press (any) – 8 DB Squats (hold any way) – 8 DB Dual Curls (different weight if needed) |
| Work |
| With a partner complete the following work in “you go, I go style”. Complete 2 sets of each before moving on: – 1 minute row – 1 minute backwards box push – B.A.R – Pull Ups x 10+ – FFE Jumping lunges x 1 minute – Plank up downs x 1 minutes |
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