Wednesday 2-6

warm up
run 2 laps

3×10
ghd sit ups
1 arm KB swings L
1 arm KB swings R
KB around the world(each direction)

skill/strength
5×3 push jerk go for a 3RM

functional fitness
push jerk
5×5
focus on technique adding weight only if form is good

conditioning
3x
10 wall balls
20 box jumps(24/20)
30 KB swings(70/55)
rest 1:1

functional fitness
3x
10 wall balls(14/10)
20 box step ups(20/16)
30 KB swings(55/35)
rest 5min between sets

stretch
challenge: I challenge all the men(because they have worse posture than the ladies) to accomplish 2min/side of shoulder depression from Monday, everyday that you are in the gym for the next 2 weeks. Then let me know how your shoulders feel.

shoulder extension
calves/ankles
pigeon