| Warm Up |
| – Partner 3 minute ski – 5 min: Double unders x 20 (60 singles) + dead hang x 20s + Seated leg lifts over block x 12 – 2 minute body rock with push up and step through |
| Strength |
| – Front Rack/OH Carry > Switch < – Slider pike to body saw x 8 – Banded curls x 12 – Kneeling KB Floor to cross body x 8/8 – Seated band pulls x 12 |
| Work |
| EMOM: 12-16 minutes: 1. Barbell Thrusters (no weight) x 12 2. Burpees x 10 3. Jump Slams 4. DB Bent Row x 10 + 10s hold on last rep |
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