| Tuesday |
| Warm up |
| 1) 5 minutes: Plank wave push ups x 5 + prone chest stretch x 4 + lat stretch x 20s 2) 8 minutes: 2 cone OH Carry w/5 press at each cone (15 total) + Dead hang x 25s + goblet squat press away x 5 |
| Strength |
| 1) 3x: Deficit push ups x 10 + Pull ups/Ring Rows x 8 2) 3x: DB incline bench press x 8 + Single arm bent row x 8/8 3) 3x: Barbell bench press (flat bench) x 10 + Dual DB Curls x 12 + Banded chest fly x 12 |
| Work |
| 1) 3x: Row x 200 + 30s rest 2) 3x: Box jumps (soft boxes) x 8 + DB Plank row x 10 total *sub Alt explosive step ups x 16 for box jumps if necessary 3) 3x: Hanging side to side knee tuck x 10 + Slider Plank pull/push >/< |
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