| Thursday |
| Warm up |
| 3x: Prone Scorpion x 4 + Cat cow x 4 + Forward lunge rotation x 4 *Get racks and BBs 3x: BB Good morning x 10 + Duck walk >< + Lateral lunges x 6 2x: Empty BB back squat x 10 + Squat jumps x 5 (no barbell) |
| Strength |
| Back Squat: 8-6-4-2-2-2 2min rest between sets of 2. 3x: Goblet hold reverse lunges x 12 + Cossack Squat x 12 + Russian twists x 20 |
| Work |
| 15min Slider push/pull >< SA KB Snatch x 10 total Dive bomber push ups x 8 Alt v-ups x 16 (lightly weighted) |
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