| Wednesday |
| Warm Up |
| 6 minutes: 100m Ski + 10 hand release push ups + wtd. Arm circles x 12/12 6 minutes: DB Strict press x 10 + Prone Chest Stretch x 4 + plank position lateral walks >< (cone to cone) 20/10 x 5: Push ups/Rest |
| Strength |
| – 4x: Hollow body DB bench press x 8 + Barbell bent row x 10 + hinge position press away x 10 – 4x: Incline DB bench press x 10 + Farmer carry >< x 2 – 20/10 x 5: DB Press/OH Hold |
| Work |
| 20-15-10-5 (back up ladder if time remaining) Begin each set with 5 burpee box jumps/step ups (soft boxes for jumps) – DB Thrusters – Jump throughs (hands on ground, both feet jump up, then back out) – Deficit push ups – V-ups |
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