| Monday |
| Warm up |
| – 1x: Bear crawl >< + frog hops >< + cart wheels >< – 2x: Band pass through x 10 + band high pulls x 10 + hanging knee tuck/L sit hold x 20s – 3x: HS Walk/Kick up > + SA KB swing x 5/5 + Weighted sit up x 8 |
| Strength |
| 2x: Ski x 200 + Strict press x 10 2x: Ski x 250 + Push Press x 6 2x: Ski x 300 + Push Jerk x 2 3-4x: – 2 cone Slider pull/push w/5 push ups at each cone (15 total push ups) – Single arm KB Lunge to press x 5/5 – Side plank dip x 15/15 |
| Work |
| 3x: – Dual kneeling press x 10 – Plank pull x 12 – Ab rollouts x 10 Finisher (if time) – 500m Row |
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