| Wednesday 7/9/25 |
| Warm Up |
| – 3x: Bear crawl >< + 20s dead hang + chest stretch on wall x 20s/20s – 2x: SA KB Swing x 5/5 + KB half kneeling press x 5/5 + SA KB Bent row x 5/5 (one KB for all 3 movements) |
| Strength |
| 1) 3x: Superman pull downs (lightly weighted) x 12 + Triceps pull downs x 15 + barbell high pull x 12 2) 4x: Barbell bench press x 8 + DB Plank rows x 10 total + hanging side to side knee tucks x 10 |
| Work |
| 300M Ski 10 wall walks 300M ski 20 pull ups 300M Ski 30 deficit push ups 300M Ski 40 KB Swings 300m Ski Forward box push x 5 (20 big steps apart) >< = 1 |
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