| Warm up |
| – 5 minutes:: Yoga push ups x 5 + Bear crawls >< + Crab walk >< – 4x30s dead hang with 30s rest between each set (coach lead) – 6 minutes: Seated band pulls x 10 + wall facing HS hold x 20s + Superman pull downs x 12 |
| Strength |
| 1. EMOM Alt. Minutes x 8 minutes: – Dual KB Clean and press x 10- Pull ups x 8 2. EMOM Alt minutes x 8 minutes: – DB Bench press x 12- Barbell bent row x 12 |
| 12 minutes: – Blue awning run – Barbell hang power cleans – Barbell Thrusters – sit up to stand x 10 (scale as needed) If time, coaches choice finisher |
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