| Warm up |
| – Body Rock with push up x 2 min – 3x: Dead hangs x 20s + Wall Facing HS Hold x 20s – 8 minutes: Side to side leg swings x 10R/10L + Gator crawl > + Crab walks < + Forward lunge hold x 20s/20s |
| Strength |
| 1) 3x: Eccentric lowering from box x 5/5 (weighted if needed) + Speed skaters x 10 (Focus on land and balance) + DB Lateral Raises x 12 Cut off at 40 min past the hour: 2) Barbell Bench Press x 10 + DB Curl drop set – Heavy x 8 + Max reps in 30s with light wt. |
| Work |
| As many rounds as possible in 12 minutes. Each new round increases by 2 reps on each movement: 2-4-6-8-10-12…. – Little man in the woods – DB Z-Press – Goblet Squat – Plank position jump through Coaches finisher if time remaining |
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