| Warm up |
| – Guadalupe run – 2x: Bear crawls >< + Crab walks >< + Inch worms x 5 + hurdle duck under >< – 8 minutes: DB Thrusters x 8 + chin over bar hold x 15s + V-ups x 12 |
| Strength |
| 0-2k: No movement after 2-4k: Incline DB Press leaning against med ball x 5 after each turn 4-6k: Hang power cleans x 5 6-8k: Front squats (no rack) x 5 (moderate/heavy) 8-10k: Barbell shoulder to OH x 5 10-12k: no movement after each turn |
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