| Warm Up |
| 8 minute coaches choice dynamic movement prep 5 minutes: Hands OH hinge x 8 + dive bomber push ups x 8 + squat jumps x 8 |
| Strength |
| 1. 3x w/60s rest between each (Lightly weighted): 10 barbell GM + 10 Back Squats x 10 Squat jumps (land softly) Then 10-12 minutes: 2. Hollow body DB bench press (try to maintain hollow body position while benching) x 12 + Bent DB or light plate Fly x 12 + Kneeling cross body banded crunches x 12 |
| Work |
| 2 sets of each then back to top for 1 set of each: 1. 175m row + Plate push >< (about 10 steps apart) 2. Blue awning run + Dual KB Goblet squats x 8 + push ups x 10 3. Weighted DB Step ups x 45s + Battle rope x 30s + R. Twists x 30 |
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