| Warm up |
| – Guadalupe run (if weather doesn’t permit – Partner 4 minute ski with switch every 10 pulls) – 2x: Forward lunge knee circles x10f/10b + Squat rotation x4 + Lateral lunges x4/4 – 3min: wall sit squat jumps on coaches cue |
| Strength |
| 3x: 1&1/2 BB back squats x8 (Start at 65% of heavy 2 from last week) + lat band walks x12/12 3x: BB Pendlay row x8 (barbell touches ground each time) + 90 degree DB carry >< w/5curls at each cone (10 Total) + wtd. Superman pull downs x10 |
| Work |
| – 500M row – KB swings x15 – Russian twists x20 – Box push >< x2 Light and fast |
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