| Friday |
| Warm up |
| 1) 2x: Arm circles x 10/10 + Bear crawl >< + crab walk >< 2) 3x: Wall walk x 3 + Band pull apart x 15 |
| Strength |
| 1) 3x: 5 wide push ups > 5 Regular push ups > 5 diamond push ups + Ab roll outs x 10 2) 3x: DB Floor press x 10 + Chin ups x 8 3) 3x: DB Strict press x 8 + Triceps pull downs x 20s max reps |
| Work |
| With a partner complete as many reps/calories as possible in 5 minutes of each station. ~60-90s Rest/Transition between stations Station 1) Calorie ski Station 2) Plate push (>< = 1 rep) Station 3) Hang power clean + R.Twists. -In this section, both partners alt between the 2 movements at the same time. |
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