| Wednesday |
| Warm Up |
| – 3x: Lateral lunges x 4 + prone scorpion x 4 + squat rotation x 4 – 2x: High knees >< + Side shuffle >< + bear crawl >< + duck walk >< |
| Strength |
| IWT: (45 mins) 3 rounds of each section. Athlete has 40s to complete the weightlifting portion and immediately goes into max effort for 2 minutes on breathing portion. 1) 3x: DB Push Press x 10 + Ski 2:00 + 2:00 Rest 2) 3x: KB Swings x 10 + Bike 2:00 + 2:00 Rest 3) 3x: Goblet Squats x 10 + Row 2:00 + 2:00 Rest |
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