| Warm up |
| – Coach Travis’ 20 minute warm up prep! |
| Strength |
| 4x: – Barbell Back squats x 10 (moderate/light) – side to side ab rollouts x 10 – weighted calf raises x 12/12 – 2pt. DB rows on bench (find your balance) x 6/6 |
| Work |
| EMOM x 3 sets – 12 calorie bike – Dual DB Thrusters x 10 – Slam ball rotational throws x 6/6 – plate sit ups x 12 |
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