| Warm Up |
| – 2 machines x 3 minutes each – 2x: Pogo Hops in place x 20s + SL Hop R/L x 20s – 2x: SL Medball pass w/partner x 10/10 + partner push ups x 10 – 3x: Alt. Kneeling hip stretch x 8 + Kneeling medball slam x 8/8 |
| Strength |
| – 3x: Barbell step back lunges x 10R + Hanging knee tucks + Barbell step back lunges x 10L + Dual DB Curls x 10 – 3-4x: Front Squats x 5 – quickly into Board jumps x 5 + |
| Work |
| 1) 3x: Max calorie bike in 1 min. 2) 10x: W/partner: Plate push ></Push ups x 5 into FLR hold |
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