| Warm up |
| – 3x: Jumping jacks x 12 + Band pulls x 20 + Knee to elbow push up x 6 (as you come down, your knee goes to same side elbow = 1) – 3x: Light DB Thrusters x 10 + SA Plank hold (feet wide, keep hips squared up w/floor) x 20s/20s + Wall facing/free standing HS hold x 20s |
| Strength |
| 12 minutes: – Incline DB Bench press – Slider pikes x 10 – Triceps pull downs x 15 – Alternating superman pull downs x 12 total |
| Work |
| Alternate machines each set: Example: Start with 650m Row then complete all 3 movements. Then do Bike x 1000m, and then complete all 3 mvmts. – Bike x 1000m/Row x 650m/Ski x 450 – Hang power clean x 5 – Shoulder to OH x 5 – Front Squat x 5 |
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