| Wednesday |
| Warm Up |
| – Jump rope x 3 minutes – 3x: Hinge/Squat/Stand x 10 + KBS x 8 + Yoga Push Up x 5 |
| Strength |
| 1) 3x: KB Deadlift x 6 + squat jump (up) to broad jump (forward) x 6 + slider pikes x 8 2) 3x: Hang cleans: 6-6-4-2 w/90-120 seconds rest between sets |
| Work |
| 1. 2x: 150M Ski + Plate Push >< x 2 2. 2x: Plate OH Carry >/< (Dumpster) + Sprint x >/< x 2 *Back to top for 1x each Remaining time: 100 Russian twists (light) |
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