| Tuesday |
| Warm up |
| 1) 3x: Ski x 30s + hinge superman pulls x 10 + prone chest stretch x 4 2) 3x: Weighted arm circles x 15/15 + weighted pull aparts x 12 + Plank walk outs x 5 |
| Strength |
| 3x: Incline Bench Press x 10 + 30s max rep triceps pull downs 3x: Deficit push ups x 10 (add weight if possible) + Chin ups x 8 4x: 20s hanging alternating knee tucks or flutter kicks -Rest 20s between each |
| Work |
| 3x: – 3 cone OH Walk w/5 press (any way) at each cone (DBs – 15 total). OH Hold only when coming back – Renegade row x 8 3x: – Wall walk x 3 w/20s hold on final rep – Dual KB Front Rack Carry >< |
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