| Wednesday |
| Warm Up |
| 6 min: 20s dead hang + Plank wave push-ups x 5 + Alt. cross body curls x 12 6 min: Sumo KB deadlift x 10 + 90/90s with KB in goblet x 8 + dual DB/Plate Tricep kickbacks x 10 |
| Strength |
| BB Bench press: 6-4-3-3-3 3x: Glute bridge DB Fly x 10 + SL dual DB RDL to row x 4R/4L + Suitcase carry >< (full court – switch hands as needed) |
| Work |
| Remaining time: -Heavy forward box push >< -Wtd. Sit-ups x 12 -250m row |
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