| Warm up |
| With a 10# plate: – 2x: Out front Lateral lunges > + Out front Forward lunge rotation > – 2x: OH High knees > + OH Butt kicks < + Out front low walks > – Frog stretch x 2 minutes |
| Strength |
| 1) 3x: WTD Walking lunges x 12 + Heels elevated Goblet Squats x 10 + Partner band back pedal >< 2) Front Squats: 10-8-8-5-5-5 |
| Work |
| With a partner complete as many rounds as possible in the given amount of time: – Plate push x 8 – KB Swings x 50 – Push ups x 50 – Goblet squats x 50 – Lightly weighted sit ups x 50 |
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