| Friday |
| Warm up |
| – 2x: Sprawl (no push ups) > jump up x 5 + calf raises x 20 (same time, lean into wall) + band pull aparts x 15 – 3x: Wide stance squats x 10 + 4 pt. Bird dog x 10 total |
| Strength |
| 1) 20/10 Push up/FLR x 5 2) 20/10 Squat jump/Squat hold x 5 3) 20/10 V-up/Hollow body x 5 |
| Work |
| In teams of 3: – 3K row Then: – 120 Wall ball shots (one person holds FLR while waiting) – Slider sprinters (hands on sliders) >< x 12 (rest while waiting) Then: – 3k Ski Then: – DB Ground to OH (DB snatch counts) x 90 (one person wall sit while waiting) – 2 handed KB Clean (touch ground, to chest, squat) x 90 (one person hold KB in suitcase position while waiting) |
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