| Warm Up |
| – 1x: Small hops: pogo hops x 30s + SL Hops R x 30s + SL Hops L x 30s – 1x: Big Hops! pogo hops x 20s + SL Hops R x 20s + SL Hops L 20s – 5 min: Dive bomber push ups x 5 + SL RDL x 5/5 + deadhang x 30s – 2 minute squat hold – 2 minute FLR |
| Strength |
| 5 Min. EMOM: Push up jump through x 8 + 10 Goblet hold step back lunges 5 Min. EMOM: Bench jump overs x 12 + KB Swings x 8 5 Min. EMOM: Slider Pull/Push + FFE Jumping lunges x 10 |
| Work |
| With a partner: – 2k Ski Then, Solo: – Dual KB Swing x 5 – Dual KB Squat x 5 – Dual KB Press x 5 – Pull Ups x 5 |
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