| Wednesday |
| Warm Up |
| 3x: 20s ski + Goblet squat x 10 + Hanging knee tuck x 20s 1x: Seated straddle stretch x 1 minutes + pigeon x 1m/1m 3x: Wall facing hs hold x 30s + Supine Scorpion x 4 (~7s hold on each side) |
| Strength |
| 3x: – Front Rack/OH KB Carry >< then switch hands – Slider pikes x 10 – Lat pull over with DB x 10 3x: – Plank position DB Transfer x 10 – partner med ball sit up > throw x 10 (each) – Partner back extension x 10 (partner holds their feet as partner on the ground lifts their chest) |
| Work |
| EMOM x 12 minutes – alt. minutes: 1) – DB Thrusters x 8 – Slam Ball Slams x 8 2) – Lateral box jump over (one foot always on box) x 12 total – KB Swings x 8 |
Skip to content
Fill out the form below to get started
Take the first step towards getting the results that you want!