Weekly Warm-up 2 minutes - jog/skip/row

2 rounds of: 20 scapular push-ups 10 walking lunges/side 10 overhead squats

Part 1 Select whatever strength workout you'll miss later in the week:

  • Wednesday - Press 1RM
  • Thursday - Back or Front Squat 1RM
  • Friday - Push Press 1RM

Part 2 7 rounds: Sled sprint relay - 50m, rest 60sec

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