| Warm Up |
| – Jumping jacks x 15 + Step back lunges x 12 + Dive bomber push ups x 5 – Single leg hop onto pad x 10R/10L + Banded RDL x 10 + prone chest stretch x 6 – 20/10 x 5: Push up/Rest |
| – Incline DB Together press x 12 – Hinge fly x 12 – Eccentric pull ups x 4s down phase x 5 reps Part 2: – Barbell squat jumps x 8 – Single leg slam ball slam x 6/6 – Slam ball bicycle twists x 16 |
| Work |
| – Blue Awning Run – KB Swings x 15 – Battle Rope x 30s – Deficit push ups x 12 – Ski x 200m – Heavy Farmer Carry >< x 2 Finisher |
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