Tuesday  Warm up1) 5 minutes: Plank wave push ups x 5 + prone chest stretch x 4 + lat stretch x 20s

2) 8 minutes: 2 cone OH Carry w/5 press at each cone (15 total) + Dead hang x 25s + goblet squat press away x 5Strength1) 3x: Deficit push ups x 10 + Pull ups/Ring Rows x 8

2) 3x: DB incline bench press x 8 + Single arm bent row x 8/8

3) 3x: Barbell bench...

Monday Warm up– 3x: Banded GM x 10 + 6 pt position straight leg raises (to the side) x 10/10 + prone scorpion x 4

– 6 minutes: 500m Bike + Lateral banded walks x 12/12 + Single leg glute bridge x 8/8Strength1) 3x: KB Single arm FFE step back lunges x 8R/8L + SLRDL x 8/8 + KB Squat jump x 8 

2) 3x: Wide stance RDL x 10 + Dual D...

Friday Warm up3 min Ski – 10 pulls each

10 minutes: 
– 10 Push ups
– 15s chin over bar hold 
– 10 air squats
– 15 band pull aparts Strength18-20 minutes: 

1-10 Barbell bench press
10-1 pull ups

*go weighted when/if possible on the pull ups – sub inverted rows if needed)Work8-10 minutes: 
2-4-6-8-10-12….

– Bu...

Thursday Warm up– P Lot Run x 3

– 3x: Single arm KB Swing x 5/5 + hip lifts x 5 + shin box wave x 8

– 20/10 x 5: Push up/FLR

– 20/10 x 5: V-ups/knee to elbow holdStrength15 minutes: 

– Farmer Carry >< (far poles)
– Hip thrusts with barbell x 10
– Plate Squat @ bottom 2 halos x 8 
– Slider Pikes x 10 Work2...

Wednesday Warm Up– 6 minutes: Plank wave push ups x 5 + Lateral band walks x 12/12 + Pull ups/Ring Rows x 5

– 6 minutes:  Banded glute bridge x 10 + Superman x 10 + Tricep pull downs x 15Strength1) 3x: Wide stance KB RDL x 10 + Deficit push ups x 10 + weighted lateral lunge x 8 total

2) 3-4x: SA DB bench press x 8/8 + Barbell deadlifts x 5 + Hanging knee ...