| Wednesday |
| Warm Up |
| – 3x: Supine scorpion x 4 + Leg swings x 10/10 + 6 pt. Knee rotations x 10F/10B – 3x: bird dog x 5/5 (knees off ground if possible) + squat hold w/rotations x 4 + dog/cobra x 5 – Pigeon x 90/90s |
| Strength |
| 2 sets of each, then back to top 1) Suitcase carry >< (switch hands as needed) + Z Press x 12 + Half Kneeling Banded Chops x 10/10 2) SL RDL x 6/6 + SA KB Snatch x 6/6 + Alt. KB Push Ups x 12 3) Bent Fly x 12 + Cossack Squat x 12 (light) + Banded Clams x 12/12 |
| Work |
| Work for 12 minutes: – P Lot Run – Slider Pull/Push >/< – DB G-OH x 10 (alt hands) – Side to Side Ab Roll Out x 10 |
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