| Wednesday |
| Warm Up |
| 8-10 minutes: – Ski x 125 – Dive bomber push ups x 5 – Band pulls x 12 – KB Swings x 8 20/10 x 4: Push ups/FLR |
| Strength |
| 1) 3x: Deficit push ups x 10 + Weighted arm circles x 12/12 + Side/side/back/throw med ball x 10 per person 2) Bench press: 6-4-2-2-2-1 |
| Work |
| 12-15 minutes: 1) Row 300m 2) Push Press x 6 3) Plate Sit Up x 10 4) YTW x 8 |
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