| Friday |
| Warm up |
| – Blue awning run – 6 min: weighted arm circles x 10/10 + prone scorpion x 6 alt. Reps + Side plank hold from hand (scale as needed) x 20s/20s – 6 min: Superman pull downs w/3s pause at top of each x 5 + Push ups x 8 + kneeling straight arm pull downs x 10 |
| Strength |
| Light Barbell Complex (max 95#) x 3 sets with 90s rest between each: – RDL x 8 – Hang power cleans x 5 – Press (any way) x 5 – Bent row x 8 Then: Push press: 5-3-2-1-1 |
| Work |
| 1) 8 minute amrap: Single arm KB Clean and press x 6 alt. Reps + 3 pull ups + 5 dive bomber push ups 2) 8 minute amrap: 1500m row + Dual kneeling curls x 10 + weighted lateral raises to OH x 10 + V-ups x 10 |
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