| Warm up |
| – Guadalupe run – 6 minutes: 6pt. Knee rotations x 10/10 + Kickstand RDL x 10/10 + weighted arm circles x 15/15 – Single DB Z-Press (both hands on 1 DB): 20/10 x 5 |
| Strength |
| 20 minutes: – Barbell bent row x 10 – Straight leg RDL x 10 – 2 Cone Dual DB OH Carry w/5 press at each cone (15 total) – Ab Rollouts x 10 |
| Work |
| 20 minutes, complete as many sets as possible: Quality > Quantity – 30s bike on damper 10 + Dual DB Hang Power Cleans x 10 – Ski x 200 + Plate push >< x 2 – Blue Awning Run + 10 KB Swings + 10 Goblet Squats |
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