| Tuesday |
| Warm up |
| 1) 2x: Bear crawl >< + Crab walk >< 2) 2x: Weighted arm circles x 10/10 + Band pulls x 12 + Yoga Push ups x 5 3) 2x: Prone chest stretch x 4 + Light DB Press x 12 + Chin over ring hold x 20s chin up position. |
| Strength |
| 1)3x: – 2 cone SA KB OH Carry w/5 press at each cone. Right hand > then Left hand Back (10 total press on each arm) – KB Seesaw row x 12 total – Pull ups w/3s down phase x 6 2) 3x: From Rack: – Push jerk x 5 – Push press x 8 – Strict press x 10 *Goal is to make a quick transition/weight reduction from one movement to the next. Your rest is once you’re finished with your strict press. |
| Work |
| Remaining time: – Bike 500m – Side to side hanging knee tucks x 12 – Plate Ground to OH x 10 – Slider Plank Pull/Push >/< (cones 10 steps) |
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