| Warm Up |
| – 2x: Lateral lunge hold x 30s/30s + supine scorpion x 4 + Dive bomber push ups x 5 – 5-10-15-10-5: KBS + Squat jump – 2x: Calf scoops > + figure 4 < + punter kicks > – 2x: High knees > + Butt kicks < + Frog hops >< |
| Strength |
| 16-20 minutes: – Dual KB FR Carry >< W/5 squats at start and 5 squats at finish – Kneeling Alt. Halos x 16 – Kneeling plate OH (arms straight) side bend x 12 alt. – Kneeling KB Curls x 12 |
| Work |
| – 45/15 – 4 sets: – Weighted step ups – Slamball slams – Barbell thrusters (no weight) – battle rope (find a good pace) |
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