| Monday |
| Warm up |
| – 2 minute body rock with push up – 2x: Wall facing handstand hold x 30s – 2x: Sprawl broad jump > + HS walk < |
| Strength |
| 2x: 3 cone DB Slider push/pull w/3 push ups at each cone (none on the way back) 3x: Seated DB press x 12 (same time) + chin over bar hold (chin up grip) x 20s 3x: Seesaw bent row x 12 + dual DB Sit up x 10 |
| Work |
| – 20 thrusters – 10 burpee jump overs – 20 thrusters – 10 pull ups – 20 thrusters – 10 jump slams – 20 thrusters – 10 toes to bar |
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