| Warm Up |
| 12 minutes: – 150m Row – Dive bomber push ups x 10 – Chin over bar hold x 10s + dead hang x 20s – Coppenhagen plank hold x 20s/20s w/partner medball drills |
| Strength |
| 15-20 minutes: – bear crawl plate push >< – squat hold alt. Halos x 12 – Plank position DB Transfer x 12 – slider hamstring curls x 8 – half kneeling chops x 10/10 |
| Work |
| 12-15 minutes: – Guadalupe run – Dual KB Cleans x 8 – Dual KB Front rack walk >< – Wall walks x 3 |
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