| Warm up |
| 3x: (Coach runs the clock) In place x 20s each: Jumping jacks +swimmer claps + arm circles forward + arm circles back 8 minutes: Partner plank slamball push x 20 total + engaged hang x 10s > Dead hang x 10s + facepull to external rotation x 8 |
| Strength |
| – Kneeling OH Hold/Curl to press x 6/6 + External rotation > Press > internal rotation x 12 (light) + Slider push up (scale as needed) x 5/5 – Complex style x 3-4 sets (additional set if time allows) – 3 strict press- 4 push press- 5 push jerks |
| Work |
| 90s to complete all then 30s of rest: – 5 Burbee barbell jump overs – 10 barbell Rows – 5 hang power cleans – 10 Barbell Push ups |
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