| Wednesday |
| Warm Up |
| – 2x: Forward lunge rotation x 8 + Squat rotations x 4 + Hip lifts x 5 – 2x: Air squats x 15 + KB Swings x 10 + calf stretch x 20s/20s – 2x: High knees >< + punter kicks >< + side shuffle >< |
| Strength |
| 12-15 minutes: – Dual Front Rack Carry w/5 squats at beginning and end (10 total) – SA KB Clean and press x 5/5 – Plate sit ups x 10 – Cossack squat x 8 total |
| Work |
| Partner work: 2x: – P1: 125m ski – P2: Inverted Hold/HS hold – DB Thrusters x 50 (one partner at a time) 2x: – P1: 200m Row – P2: 10 Goblet squats > rest remaining time – Burpee to plate x 50 (one parter at a time) – Back to top |
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