| Warm up |
| 1) 2x: Push up w/step through x 4 + swimmer claps x 10 + front to back leg swings x 10/10 2) – 3x: Squat rotation x 4 + KB Kickstand RDL x 5/5 + lightly wtd. Squat w/oh press x 3/3) |
| Strength |
| 1) Wide stance Dual DB or KB DL x 10 + DB FFE Step back lunges x 12 + Feet elevated side plank dips x 12/12 2) Kneeling slam to throw x 5 + Kneeling DB curl to press x 10 + Slider pikes x 10 |
| Work |
| 1) 2k Row with a partner (sub 30 s/m) Solo: 5 sets: – 20 air squats – 10 push ups – 10 KB Swings – 10 Lateral DB Raises – 10 Lateral box jump overs |
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