| Monday |
| Warm up |
| – Full court crab walk >< + Bear crawl >< + Full court frog hop – 2x: 30s Side plank hold from hand R/L + Arm circles x 15F/15B |
| Strength |
| 3x: – 3 cone SA OH KB carry w/3 press at each cone > then switch hands < – DB palms up curls x 12 (same time) – Partner prone chest lifts x 12 (partner holds feet while other partner lifts chest) 3-4 sets: – Push jerks x 5 – Hinge band pull apart x 15 |
| Work |
| 12 minutes: – Renegade Row x 8 – DB burpee to stand w/DB’s in hand x 8 – Wall walk x 3 Then: 20/10 x 6: DB Press/OH Hold |
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