| Thursday |
| Warm up |
| 1) 2x: Prone swimmers x 10 + Prone chest stretch x 4 + Dive bomber push ups x 5 2) 2x: Wall facing HS Hold x 30s (rest between sets. Biceps in close to ears) 3) 20/10 x 5: DB Press/OH Hold |
| Strength |
| 3x: – Slider Pull/Push >< – Seated Alt Arnold Press x 12 total – Slams x 10 3x: – Dual kneeling Forward DB raise x 12 into Kneeling DB bicep curl x 12 – Toes to bar (or knee tucks) x 10 + 10s knee tuck hold on last rep |
| Work |
| 1) Cone sprints >< x 2 – complete 5 total with rest between. Go in groups 2) 3x: Wall walks x 5 + Suitcase carry ><, switch hands as needed 3) Finisher – 20/10: Push up/FLR x 5 sets |
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