| – 1x: Gorilla crawls >< + Forward lunge rotation > + lateral lunges < – 5 minutes: 10 jumping jacks + wide stance inch worms x 8 + Side plank dips x 15/15 – 5 minute ski (max 3 people) 8 pulls per person – NOT A SPRINT |
| Strength |
| 12-15 minutes of constant work: – Box dips x 10 (scale w/feet on ground) – HS Shoulder taps x 10 or hold x 25s – Squat hold goblet curls x 10 – SA KB Sit ups x 5/5 – Wide stance RDL x 8 |
| Work |
| 8 minutes: – DB Bear crawl (1 DB) >< – Box L-sit or knee tuck x 15s – Pull ups x 8 8 minutes: – Row x 200 – Crossbody mt. climbers x 30s – KB Swings x 10 |
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