| Thursday |
| Warm up |
| 5 minutes: Weighted arm circles x 12/12 + Dead hang x 30s + Plank wave push up x 5 5 minutes: Dive bomber push ups x 5 + Crab walk >< (cones 10 steps apart) + hinge position triceps kick backs x 12 (hinge position, elbows by your sides, perform kick back, light weight) |
| Strength |
| – 3x: DB Incline bench press x 10 + Banded kneeling crunches (elbow goes to opposite knee) x 12 – 3x: Banded push ups (band on hands, around back. Scale using no band if needed) x 8-10 + Slider pike x 10 + DB Pull Overs x 10 – 3x: Heavy DB Bench press x 5-8 reps + DB Bent row x 10 |
| Work |
| Partner Work: 1) 2000m Bike – Switch every 30s 2) 100 Goblet Squats 3) 100 V-ups 4) 100 Z Press 5) 800m Ski – Switch every 20s |
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