| Warm Up |
| 5 minutes: lateral raises x 10 + forward raises x 10 + pull apart x 10 5 minutes: Plank position hand switch (floor to mats) x 20 + plank position shoulder taps x 30 + hanging knee tuck hold x 20s |
| Strength |
| 10 minutes: Barbell strict press x 8 + medball side slam x 10/10 + half kneeling band pull x 10/10 Until 35 min.passed the hour: Barbell push press x 4 from rack – rest between sets as needed |
| Work |
| 10 minutes: – 3 cone slider w/3 push ups at each cone going down, no stop on way back. – Side plank dips x 15/15 – Dual KB Row x 12 (controlled speed) 8 minutes: – Partner bear crawl slamball push >< – 5 minute max distance partner row |
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