| Warm Up |
| – 2x: bear crawl >< + Crab walk >< + gator crawl >< – Leg elevated hamstring stretch x 1m/1m + Pigeon pose x 1m/1m – 6 min: Sit up to throw w/medball to wall x 10 + Rainbow slam ball slams x 10 + push up w/shoulder taps x 8 |
| Strength |
| – 8 minutes: Seated on bench dual DB OH Press x 10 + OH Slam ball throw to wall x 8 alt. + archer push ups x 10 alt. (can use sliders) – 8 minutes: Kneeling alt. Halos x 12 + Kneeling plate raises to OH x 12 + Plate sit ups x 10 |
| Work |
| 1) 3x: 1 minute max distance ski/30s rest 2) – Dual Front Rack carry > + Dual OH Carry < (repeat 2x) – chin up position chin over bar hold w/knees tucked x 15s – Elbow plank band pulls x 12/12 |
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