| Wednesday |
| Warm Up |
| – 3x: walkouts w/2push ups x 5 + band pull apart x 12 – 3x Hands behind head: Hinge x 12 + squat x 12 + squat jumps x 12 – B.A.R (or 500m Bike if the street is busy) |
| Strength |
| 4x: Hang power cleans x 5 + push press x 5 3x: Bent over BB Row x 8 (overhand grip) + lateral raises x 8 |
| Work |
| 300m Row 6 burpee jump overs 6 Barbell thrusters 200m Row 8 burpee jump overs 8 barbell thrusters 100m row 10 burpeee jump overs 10 barbell thrusters Then Go back down the ladder if time Adjust weight on the barbells as the reps increase/decrease if able |
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