| Warm up |
| – 3x: Jumping jacks x 20s + air squats x 20s + bodyweight hinge x 20s – 2x: SL hops in and out x 20sR/L + Lateral SL hops in and out x 20R/L – 6 minutes: Band walks x 12/12 + Banded glute bridge x 12 + Prone scorpion x 4 |
| Strength |
| – 3x: KB Goblet Squat 3s down + 3s pause x 5 + Squat jump for height x 5 + KB RDL x 8 10 minutes: – Barbell w/rack: – 8x: Step back Lunge R/L + Squat = 1rep – Hanging side to side knee tucks |
| Work |
| 1 round of each and move on! Continue for 12-15 minutes: P1) Blue awning run P2) 10KB Swings into goblet hold (standing) P1) Bike x 300 P2) Max rep push ups in 30s P1) Headcutters x 10 P2) Max rep pull ups for duration of head cutters |
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