| Friday |
| Warm up |
| – 5 minutes: lateral lunge > Forward lunge w/ rotation x 4 + Kick stand RDL x 5/5 + Prone scorpion x 4 – 2x: Bear Crawl >< + Punter kicks >< + Hurdle walks >< + Inch worms > 3x: Barbell RDL x 10 + Barbell row x 10 (add weight) |
| Strength |
| – 3x: Barbell hip thrusts x 10 + Band walks x 12/12 – 3x: 5 Deadlifts with 3s pause below knee on the way up + Band pull aparts x 15 + Dual DB Curls x 12 – 3x: 5 Deadlifts with 3s down phase each rep + Triceps pull downs x 15 |
| Work |
| 3x: – Farmer carry >< Immediately into Front rack carry >< – Alternating Push ups x 10 – FFE Dual DB Step back lunges x 12 (go heavy if possible) – Pull Ups/Ring Rows x 8 If 3 sets are completed and time is left over, go to a skierg for remaining time. |
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