| Warm Up |
| – 6 minutes: Jump rope x 30s + Forward lunge > hamstring stretch x 5/5 + supine scorpion x 4 – 6 minutes: Plank wave push ups x 5 + weighted arm circles x 12/12 + dead hang x 20s – 20/10 DB Press/V-ups x 6 |
| Strength |
| 12-15 minutes – 2 cone pull/push w/4 push ups at each cone (scale with bear crawls) – Dual KB Clean to alt. Press R/L x 5 total – Dynamax speed skaters x 12 – hanging knee tucks x 10 w/10s hold on last rep – Rainbow slams x 10 |
| Work |
| 30/20 x 4-5 sets: – Battle rope – DB Floor press – 2 cone sprint – R. Twists |
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