| Warm up |
| – 6 minutes: 30s jump rope (singles or doubles) + standing knee rotations x 10F/10B + band pull apart x 12 – 6 minutes: 30s ski + forward lunge w/rotation x 4 + yoga push ups x 6 |
| Strength |
| – 3x: DB Med ball bench press x 10 + weighted flutter kicks x 30s + DB lateral raises to OH x 12 – 3x: Banded back pedal >< + SL RDL x 6/6 + KB Squat jumps x 8 |
| Work |
| Team Row x 15 minutes – with a running clock, every 3 minutes each teammate completes: – 8 alt. Push ups – DB ground to OH x 6 alt. – 10 air squats |
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