| 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 + lat stretch on wall x 20s – 3 minute frog stretch |
| Strength |
| 2 sets of each, then back to top 1) Farmer carry >< + Plank pulls x 12 + Side plank dips x 12/12 2) SA KB Swing x 5 + SA KB clean x 5 + SA KB press x 5 – Then switch hands and repeat. 1 set is Left + Right 3) WTD superman pull downs x 12 + Band walks x 12/12 + Banded squat x 12 |
| Work |
| Work for 12 minutes: – Ski x 150 – Slider pike x 10 – 2 cone side shuffle >< x 2 – Partner Side/Side/Back/Throw (with light dynamax ball – speed) x 10 |
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