| Wednesday |
| Warm Up |
| – 6 minutes: Slider climbers x 20s + Dive bomber push ups x 5 + Band pull > external rotation x 10 – 6 minutes: Bench jumps x 20s + Bent fly x 10 + Thread through x 5/5 – 20/10 x 5 shoulder taps/FLR |
| Strength |
| – 3x: KB Windmill x 5/5 + KB OH Squat x 5/5 + SA KB/DB Press at bottom of squat x 5/5 – 3x: Alt. DB Bench press x 12 + Max rep push ups x 20s + Slider pike x 8 – 3x: Barbell (no rack) Push press x 8 (use your power clean technique!) + Rest 90s |
| Work |
| Remaining time: – 300m Row – Lateral Bear crawl >/< – Weighted sit ups x 10 – Z-Press x 15 – Elbow Plank Hip dips x 16 |
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