| Friday |
| Warm up |
| – 3 minutes of jumping rope – 2x: Scorpion x 4 + forward lunge rotation x 4 + superman pull down x 10 – 3x: KB Swing x 10 + jumping lunges x 10 + BB Strict press x 10 |
| Strength |
| 1) 10 minutes: Hang power clean x 5 + front squat x 5 + 3 cone sprint Rest 2 minutes 2) 10 Minutes: KB Snatch x 5/5 + Chin ups x 6-8 + Alternating push ups on KB x 8 |
| Work |
| 15-18 minutes: – Blue Awning Suitcase carry (run/walk) (35/53) – Goblet hold box step ups x 20 (light-moderate weight KB) – Blue Awning Run (no weight) – Wall walk x 3 |
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