| Wednesday |
| Warm Up |
| – 4min ski – 5min: 20s dead hang + KB Swings x 12 + strict press x 12 light – 3x: Barbell high pulls x 5 + pull unders x 5 + muscle clean x 5 |
| 6sets: HPC + PC + Clean 3x: BB Front rack step back lunges x 6/6 + slam > rotational throw x 5/5 + hanging side to side knee tucks x 12 |
| Work |
| 12-15 minutes of work: – DB Bear crawl >< – Ab roll outs x 10 (side to side) – Pull ups x 8/Ring Rows x 12 – Heavy DB Push press x 10 |
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