| Wednesday |
| Warm Up |
| 1) Speed Ladder drills and/or dynamic warm up (upper and lower body) 2) 3x: Band GM x 12 + Plank wave push ups x 5 + Jumping jacks x 12 3) Couch stretch x 1min/1min + Frog stretch x 2 min |
| Strength |
| 1) 3x: 300m Ski + 15 DB Bench Press 2) 3x: Slider pull/push >< x 2 + Dual KB Sumo DL x 15 3) 3x: Deficit push ups x 10 + Side v-ups x 10/10 4) 3x: P Lot run + FFE jumping lunges x 20 5) 3x: Row x 300 + Pikes x 10 + chin over ring hold x 15s |
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