| Thursday |
| Warm up |
| – 2x: Band pass throughs x 10 + band pull apart x 10 + band high pulls x 10 – 2x: Forward lunge stretch hold x 20s/20s + prone chest stretch x 20s/20s – 1x: Bear crawl >< + Crab walk >< + HS walk or kick ups >< |
| Strength |
| – 3x: Alternating DB bench press x 12 + Lateral raises x 12 + superman pull downs x 12 – 3x: Kneeling front raises x 10 + kneeling dual DB Curls x 10 + pull ups x 8-10 |
| Work |
| With a partner: Complete 2 sets of each, then back to the top for 1x: P1) Forward box push >< + Backwards box push >< P2) Max rep knee tuck v-ups P1) Ski x 200 P2) Wall sit w/10lb plate hold arms extended P1) Row x 200 P2) Plank up downs x 12 + FLR hold |
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