| Warm up |
| – 12 minutes: – 200m Row – 20s Knee tuck (Hold) dead hang – Z-Press x 12 (light) – Band walks x 12/12 |
| Strength |
| Go as far as you can in 15 minutes. Challenge yourself. Finishing fast and going light is NOT THE GOAL. – 10-1: Seated barbell press (use rack)1-10: Pull ups Then: – 5 minute: Partner plate push. Cones are 10 coaches steps apart. |
| Work |
| 12-10-8–6-4-2-4-6…etc. – Madball bench press (heavy medball) – Cal on bike – KB Swings – Meball sit up > throw to wall (light medball) |
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