| Wednesday |
| Warm Up |
| 3min machine of choice 6min: HS hold x 20s + Plate raise>pull apart x 10 + Plank shoulder taps x 12 |
| Strength |
| Complete 2 of each and then back for 1: – Alt. DB Z-press x 12 + Db front raise x 10 + DB Lat raise x 10 – Plank row to Press x 6/6 + Wtd. Superman pull downs x 10 + Wtd. Dead bugs x 6/6 |
| Work |
| With a partner complete one set of each and go back to the top – Bike 60 cal + Side, side, back, toss x 30 – Ski 60 calories + head cutters x 40 – Row 60 cal + Hang power cleans x 20 |
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