| Warm up |
| – Body Rock x 2 minutes – 5 minutes: Dive bomber push ups x 5 + Kickstand RDL x 5/5 + 90 degree hang x 15s – 2x: Supine scorpion x 4 + wtd. Arm circles x 12/12 + wide stance hinge w/rotation x 4 |
| Strength |
| 10 minutes: – 3 cone DB walking lunges w/3 DB Deadlifts at each cone (15 total) – Pendlay row x 10 – DB Alt. Incline bench press – Partner hamstring curls x 6 (control lowering with hands) Then: – 3-4x: Barbell Push Jerks x 5 (from rack) |
| Work |
| Partner work 2 rounds of each then back to top if time remaining – P1) Ski x 200m – P2) Z-Press x 12 + OH Hold until P1 is finished – P1) Blue awning run – P2) DB hang power cleans x 8 + DB Farmer Hold until P1 returns P1) Burpee broad jumps >< P2) Wall sit with one 10-25lb plate in hands |
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