| Warm Up |
| 1) 2x: Push up w/step through x 4 + swimmer claps x 10 + chest stretch on wall x 20s/20s 2) 3x: Band pulls x 15 (palms down) + Bear crawl >< + Dead hang x 25s 3) 2x: Lateral lunges x 4 + pogo hops x 20s + High knees in place x 20s |
| Strength |
| 1. 3x: DB Bench press x 12 > Max rep push ups in 20s + Bent flys x 12 2. Wtd. step ups x 12 + Ab rollouts x 10 + wide grip pull ups x 5-8 |
| Work |
| 1. 1000 Meter row Then: 4x: 2. 25 Air squats 3. 20 DB Push Press 4. 20 R. Twists 5. 10 Slamball Jump Slams |
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