| Warm up |
| 3x: Plank wave push ups x 5 + jumping jacks x 15 + arm circles x 10F/10B 3x: Alt. split jumps x 16 + slam ball slams x 12 + DB push press x 20s |
| Strength |
| 2 Sets of each, then back to top for 1 of each until coach calls it. 1) DB Floor press x 10 + tricep pull downs x 15 + plank pull through x 12 2) Bird dog row x 8/8 + hammer curls x 10 + bent over fly x 10 |
| Work |
| Teams of 3: 4k Row – alternate the following movements after each turn. Rower stops when teammate completes movement 1) Farmer carry >< x 2 2) Blue awning run 3) BB Thrusters (75/55 max limit) |
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