| Warm up |
| – 2x: Jumping jacks x 30s + Hop to squats x 30s + Dive bomber push ups x 30s – 3x: Goblet squats x 10 + Cart wheels > + crab walks < – Set up racks for squats before going over strength |
| Strength |
| 15 minutes of work – Back squats from rack: 6 – Medball DB Bench press x 10 – Slider pikes x 10 – DB Bent Fly x 10 |
| Work |
| 12 minutes: – 200m Ski – Plate push >< – DB Plank Transfer x 10 – DB Thrusters x 10 Partner plate push finisher x 5 min: P1) >< x 2 (8 steps apart) P2) Max rep push ups until partner returns |
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