| Thursday |
| Warm up |
| – 2 minute body rock with step through – 2x: Band pull apart x 15 + Leg swings front to back x 10/10 + Seated rotations x 4 – 2x: DB Alt Strict Press x 12 + Elevated hamstring stretch x 20s/20s + Scap push ups x 10 |
| Strength |
| 3-4x: – 3-cone rack carry w/5 press at each cone going > + rack carry only < – Cossack Squat x 10 – 20s max rep band curls – DB rows on elevated bench x 10 (laying prone on elevated bench) |
| Work |
| 12 minutes: – Suitcase Carry >< – Pull Ups x 8 – Feet Anchored Sit Up to Stand x 10 (stand if able – regular sit up if not) Then: 1000m Bike for time |
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