| Warm up |
| 3x: Prone Scorpion x4 + Cat cow x4 + Forward lunge rotation x4 3x: Banded Good morning x10 + Duck walk >< + Lateral lunges x6 2x: Empty BB back squat x10 + Squat jumps x5 (no barbell) |
| Strength |
| Squat test: 8-6-4-2-2-22min rest between sets of 2. Everyone must have a spotter for their sets of 2. 3x: Goblet hold reverse lunges x12 + FFE split jumps x 12 + Russian twists x20 |
| Work |
| 12-15 minutes of work: – Slider push/pull >< – Alt KB swing to press x 10 total – Dive bomber push ups x 8 – Alt v-ups x 16 |
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