| Warm Up |
| – Gorilla crawls >< + inch worms < + hurdle duck unders >< – Jump rope x 30s (work doubles) + knee tuck hang x 20s + WFHSH x 20s + Knee to elbow crunch hold x 30s |
| Strength |
| 3-4x: – Barbell sprawl to jump over and back x 5 – Barbell DL x 5 – Barbell sprawl to jump over and back x 5 – Barbell front squats x 5- barbell sprawl to jump over and back x 5- Barbell Shoulder to OH *Sprawl, no push up |
| Work |
| 6 minute interval row: 1 min hard/1 min moderate Then: Remaining time: – OH Plate lunges x 10 – Plate sit ups x 10 – Kneeling KB Curls x 10 – Kneeling KB High pulls x 10 |
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