| Warm up |
| – 3x: bear crawl >< + dead hang x 25s + banded face pulls x 12 – 3x: Band pull apart x 12 + side plank thread through x 6/6 + prone chest stretch x 20s/20s – 20s WFHSH x 3 |
| Strength |
| 8 minutes; ½ kneeling single arm press x 8/8 + wide grip pull ups w/5s down phase x 6 + weighted side bends x 12/12 Barbell push press x 6-6-6-6 |
| Work |
| Individual work: 3x: Backwards box push >< + DB Shoulder to OH x 12 + V-ups x 12 1x: 25 burpees 3x: Blue awning run + DB Floor press x 12 + Slam ball slams |
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