| Warm Up |
| – 5 minutes: Yoga push ups x 30s + plate OH Squat x 8 + inch worm walk out w/push up x 5 – 2x: Duck walks >< + Butt kicks >< + A-skips >< – 20/10 x 5: Mt. Sliders/Rest |
| 1) Wide stance Dual DB or KB RDL x 10 + DB walking lunges x 16 + Banded back pedal >< 2) DB hang power clean x 3 + Squat x 3 + Press x 3 + Kneeling Halos x 12 |
| Work |
| 3 min. in each section: – 3 min: Dual DB Step ups – 3 min: Ski – 3 min: Wall balls – 3 min: FLR Shoulder taps – 3 min: backwards box push |
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