| Tuesday |
| Warm up |
| 3x: band pull apart x 12 + Band high pull x 12 + Dead hang x 30s 2x: Bear crawl >< + Hip Bridge with Reach x 10 3x: Deficit push ups x 10 + Strict press x 10 |
| Strength |
| 1) Strict press: 8-8-8 2) Push Press: 4-4-4 3) Push Jerk: 2-2-1-1-1 |
| Work |
| 3-4x: – 3 cone OH Carry w/5 press at each cone >, no press < – Weighted flutter kicks x 40s – DB Plank row x 10 total Then: 500M Ski |
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