| Tuesday |
| Warm up |
| – 3 min body rock with step through – Dead hang x 2 minutes – 2x: Arm circles x 20F/20B + dive bomber push ups x 5 – 2x: HS Kick ups/walks > + Car wheels < |
| Strength |
| 1. 3x: 3 cone Single arm OH KB carry w/5 press at each cone >R/L< + 1 min FLR shoulder taps (slow/controlled) 2. 3x: Alt. DB Bench press x 10 total + max rep DB bench x 20s + Hanging knee tucks x 12 3. 3x: Max rep Tricep Pull downs x 30s + max rep band curls x 30s |
| Work |
| 1. 3x: 500M Row + SA KB Swing x 8/8 + Dual DB Sit up w/press x 8 2. 3x: Ski x 150m + barbell strict press x 8 (no rack) + Pull ups x 8 |
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