| Warm Up |
| – Lateral lunge > Forward lunge w/rotation x 6 + Banded GM x 12 + standing knee circles x 10F/10B – 3x of 20s each: Squats + Squat jumps + jumping lunges + Push ups |
| Strength |
| 15-20 minutes: – Dual KB Deadlift x 5 + farmer carr >< + Dual KB Deadlift x 5 – Renegade row x 8 – SL Dual DB RDL Hold x 20s/20s – Single Leg Jump & Land R>/L< – Side to side ab rollouts x 12 |
| Work |
| – 20 calorie row + Bear crawl plate push >< (45’s) – 20 calorie Bike + 1 minute max rep plate ground to OH – 20 Cal ski + Side to side slider pike x 20 – Choice x 20 cals + 1 minute of max rep deficit push ups |
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