| Thursday |
| Warm up |
| 1) 5 min: Mt. Climbers x 12 + prone chest stretch x 4 + hip lifts x 8 2) 5 min: head cutters (light) x 5 + hanging knee tucks x 10 + superman x 10 |
| IWT (45 min) |
| 3x: 10 x BB Push Press 2:00 Ski – 2:00 Rest +1 min rest between blocks 3x: 10 x BB Front Squat 2:00 Bike – 2:00 Rest +1 min rest between blocks 3x: 10 x BB Deadlift 2:00 Row – 2:00 Rest |
| Tips |
| *good working weight – something you can do all 10 reps in a row with, taking no longer than 30s to complete *earn your rest – go hard during your work |
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