| Thursday |
| Warm up |
| – Coaches choice – 10 minute warm up |
| Strength |
| 1) 10 min: – 3 cone dual front rack carry w/3 squats at each cone >< (15 total squats) – Split stance KB Row – KB Touches ground each rep x 8/8- Chin over bar hold x 15s 2) 10 min: – Incline DB Press on dynamax ball x 12 > Decrease weight > Max rep incline press with DB’s together x 20s – Seated leg raises over yoga block x 12 total |
| Work |
| Each section is 4-5 minutes: – Row for max meters – Deadlift x 5 + Slam ball slams x 10 – Thrusters x 8 + Dynamax side/side/back/throw x 10 (light/fast) |
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