| Warm Up |
| – 4min ski – 5min: 20s dead hang + KB Swings x12 + strict press x12 (light) – Barbell high pulls x 5 + pull unders x 5 + muscle clean x 5 |
| Strength |
| 6sets: 1 HPC + 1 PC + 1 Clean 3x: BB Front rack step back lunges x6/6 + slam > rotational throw x 5/5 + hanging side to side knee tucks x 12 |
| Work |
| 12-15 minutes of work: – DB wtd. Bear crawl >< – Ab roll outs x 10 (side to side) – Pull ups x 8 – Heavy DB Push press x 10 |
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