| Warm up |
| – Plank step through x 10 (switch on coaches cue. Sit in each for a few sec.) – Squat rotation (on coaches cue) x 10 – Roll > straddle stretch x 10 – 3x: SA KB Front rack squat > Press > windmill x 3/3 + Dead hang x 30s + Bear crawl >< |
| Strength |
| EMOM alt. Minutes for 12 minutes: 1. DB Push ups x 10 + DB Plank pull x 8 + V-ups x 10 2. DB Squats x 10 + Squat jumps (no wt.) x 10 |
| Work |
| Team Row x 6k meters. Alternate movements after your turn: 1) KB Swings x 8 2) Frog hops >< 3) Plate push >< |
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