| Tuesday |
| Warm up |
| 1) 3x: Jumping jacks x 30s + hinge w/superman pull down x 10 + prone chest stretch x 4 2) 3x: Weighted arm circles x 15/15 + HS Hold x 30 (Kick up or WFHSH – Shoulder taps if possible) |
| Strength |
| – 3x: Alternating DB Push Press x 16 total + Plank pull x 10 + Side v-ups x 10/10 – 3 cone slider push/pull w/3 push ups at each cone > and < (15 total) + 45s dead hang with knee tuck hold. |
| Work |
| 1. 8x: 3 cones: Side shuffle to middle cone and back > Sprint to far cone and back *full gym floor – heats of 3-5 people – rest while the other heat(s) are going* 2. 20/10 x 5: (9 mins) 1) BB Z press + OH Hold 30s Rest 2) Triceps pull downs + hold at bottom 30s Rest 3) DB Floor press/Hold at top |
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