| Warm up |
| – Guad Run x 1 – 5 min: wtd. Lateral lunges x 4 + squat rotations x 4 + push up step through x 4 – 1x: Full Court Bear crawl >< + power skips >< + frog hops >< |
| Strength |
| 1. 5 min farmer hold (pick 2 of the heaviest weights you can hold) 2. 5 min. Dual KB Front Rack Hold |
| Work |
| 1) 3k Team Row – teams of 3 (20lb slam ball OH at all times) 2) Individual: 50 Wall Balls w/slam ball + 30 Pull ups (break up as needed) 2) 3k Team Ski w/20lb slam ball OH at all times – teams of 3 (join a team or start your own) 3) Individual: 30 Burpees + 30 head cutters (break up as needed) |
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