| Warm up |
| – Sprawls x 2 minutes – 6 minutes: Seated band press (band anchored at bottom of skierg) x 12 + hanging scap rotations x 10 + alt. Ups x 12 – 5 minutes: Light DB Strict press x 10 w/10s OH Hold on last rep + partner slam ball plank pass x 20 total + wall walk x 2 |
| Strength |
| – Single KB Clean and press x 5 minutes. Alternate as needed. – 8 minutes:: Bear crawl plate push >< + Pull ups x 8-10 (weighted if possible) + banded slider pike x 8 – 2 minute max rep push ups |
| Work |
| 10-8-6-4-2: – DB Burpee w/jump – light- Barbell Push press/jerk 10-8-6-4-2- Jumping slams- Hang power cleans 10-8-6-4-2: – DB Plank row- Sit up to stand (feet anchored if needed) |
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