Warm up |
– 3x: Goblet position up/down x 5 + Elevated pigeon w/hinge x 10/10 – 2x: 5 push ups on coaches cue + Seated figure 4 x 20s/20s + Hurdle step overs x 10/10 – 3x: Dead hang x 20s + HS Hold x 20s |
Strength |
– 2 cone press/OH carry w/5 press at each cone (15 total) – 8x: DB Push up > 4 pt. Plank pull – Weighted side bends x 12/12 – Chin ups x 8 |
Work |
12 minutes: – 2 Cone Sprint x 2 – Dual KB Swings x 8 – Dual KB Cleans (swing) x 8 – Dual KB Press x 8 |
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