| Wednesday |
| Warm Up |
| 2x: Plank position shoulder taps x 12 + Plank wave push ups x 5 + Up/Down Dog x 5 2x: Wall walk x 2 + Lateral raises x 10 + forward raises x 10 + bent fly x 10 |
| Strength |
| Strict Press: 8-8-8-8 Between each set: – SA DB Kick backs x 10/10 – Band pull apart x 15 |
| Work |
| 2 rounds of each, then back to top for 1 round of each: Row x 250 + BB push press x 8 B.A.R + Jump slams x 12 Ski x 175m + KB Snatch x 5/5 + v-up x 10 |
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