| Wednesday |
| Warm Up |
| – P Lot Run x 3 – 5 minutes: Plank jump throughs x 10 + Medball side/side/back/throw with partner x 8 each + Forward Lunge w/rotation x 4 – 5 minutes: Hip lifts x 5 + Light SA OH Squat x 5/5 + HS Hold (supported on poles/partner or free standing) x 15s |
| Strength |
| Alternating EMOM x 12 minutes 1) Cross body mt. climbers x 20 + DB Deadlift x 5 2) DB Hang power clean x 5 + DB Squats (DB at shoulders) x 5 |
| Work |
| 5-10-15-20-15-10-5 – KB Swings – Jump slams – FFE Jumping Lunges – Dual DB Weighted sit ups |
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