| Friday |
| Warm up |
| B.A.R 8-10 min: Coach led dynamic/stretching |
| Strength |
| 3x: – Weighted box step ups x 12 – Renegade row x 5 – KB Squat jump x 12 3x: – Back squat x 12 – SA DB Bench press x 10/10 – Pull ups x 10 |
| Work |
| 15 minutes of work: – Guad Run (Sub machine if traffic) – Thrusters x 10 (w/db’s or with barbell) – Toes to bar x 10 – KB Swings x 10 |
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