| Warm up |
| – 2x: Bear Crawl >< + band pull apart x 12 + arm circles x 12/12 + swimming claps x 12 – 2x: Gator crawl >< + Dive bomber push ups x 5 + slider push ups x 5/5 (show scales) + prone scorpion x 6 – 2x: SA KB Swing x 5/5 + SA KB Press x 5/5 + SA KB Row x 10/10 |
| Strength |
| 15 minutes of work: – Barbell push press x 6 – Narrow grip chin ups x 6-8 – Forward raise > pull apart > back to middle > down x 12 (light plates or standing on band) – ½ kneeling rotational throws to wall w/light dynamax ball x 10/10 |
| Work |
| Teams of 3 AMRAP x 15 minutes: – 600m Ski – 90 Goblet squats – 90 push ups – 90 Slamball slams |
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