| Monday |
| Warm up |
| – 2x: Full court Bear crawl Forward > Backwards < + Wtd arm circles x 12/12 + Wtd pull apart x 12 – 2x: 30s Wall facing HS hold + Dead hang x 1 minute |
| Strength |
| 2x: Kneeling halo x 10 alternating + half kneeling KB upside down press x 5/5 3x: DB Plank transfer x 10 total + Alt z press x 12 (resting weight stays OH) 3x: Dual KB Push Press x 10 + Kneeling triceps pull downs with pvc pipe x 15 |
| Work |
| 8-10 minutes: – 2 cone shuffle > 2 cone sprint x 2 – DB Snatch x 5/5 – Ab Roll outs x 10 (side to side) 8-10 Minutes: – Ski x 200 – side/side/back/throw to wall x 8 – Dual KB Clean x 8 |
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