| Wednesday |
| Warm Up |
| – 2x: Supine scorpion x 4 + Squat rotation x 4 + Forward lunge with reach OH x 4 – 3x: Ski x 20s + bodyweight hinge x 8 + swimmer claps x 15 – On coaches cue: 2x: 20s high knees + 20s squats + 20s push ups |
| Strength |
| 3x: Side to side knee tucks x 12 (wt’d if possible) + Chest supported row to press x 10 (keep this light) + Partner hamstring curls x 6 3x: Dual DB or KB sit ups x 10 + KB russian twists x 16 (Slow/Controlled!) 3x: Dual Front rack carry >< + Chin over bar hold x 20s |
| Work |
| With a partner: Repeat for 15 minutes – Box push (1 x 45lb plate) >< x 8 – DB Thrusters x 30 – Slam ball slams x 40 – Plank jump through x 50 |
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