| Warm Up |
| 2x: – 1 minute of Jumping Jacks- 1 minute of squats- 1 minute of push up step throughs 2x: Goblet position march in place x 30s + supine scorpion x 4 + dead hang x 25s |
| Strength |
| – Dual KB front rack squat to press (not necessarily a thruster) x 8 – Box dips x 8-10 – Plank position band pulls x 10/10 – Slider pike (slow and steady) x 8 – Slam ball lateral rotational throws x 6/6 |
| Work |
| 12-15 minutes: – Blue awning run – SL RDL x 6/6 – Plate sit ups x 10 – Alt. DB jumping lunges x 12 – Alt. push ups x 10 |
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