| Tuesday |
| Warm up |
| – 2x: Supine scorpion x 4 + Dive bomber push ups x 5 + inch worm x 5 – 2x: 3s Pause push up at bottom x 5 + HS hold x 20s + Goblet squat x 10 w/ 20s hold at bottom on last rep |
| Strength |
| From a rack: Push press: 4-4-4-4 Front Squat: 4-4-4-4 Heavy thrusters (also from rack): 3-3-3 |
| Work |
| 20-18-16-14-12-10-8-6-4-2 – Weighted box step ups – Russian twists (L+R=1) – Plank jump through – Z-Press |
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