| Warm up |
| – Blue awning run – Plate OH raises x 12 + Pull apart x 12 + hinge > squat > stand x 8 – Leg elevated pigeon x 30s/30s + leg elevated hamstring stretch x 30s/30s + Dead hang x 20s – High knees >< + Bear crawl >< + HS Kick up/walks >< |
| Work |
| Teams of 3: 1) Row x 3k (12 pulls each) Medball OH 2) Weighted box push >< x 15 3) Bike x 6k (30s max) Medball OH 4) Dual KB Clean and Press x 90 5) Ski x 3k (12 pulls each) Medball OH |
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