| Warm Up |
| – 3x: 20s jumping jacks + 20s air squats + 20s high knees – 10 minutes: KB Swings x 10 + Partner plank slam ball push x 1 minute + dead hang x 1 minute |
| Strength |
| – 15-20 minutes: – 300m Bike sprint – Barbell z-press x 12 (add weight as needed) – Slider pull/push w/5 pikes at each cone (15 total) – Dual DB Curls w/15s 90 degree hold on last rep |
| Work |
| Remaining time: – Backwards box push >< Then – Complex style: Perform the following without setting KB’s on ground or letting them hang to the side. Rest positions are front rack with elbows in, not flared out or OH. – Dual KB Cleans x 5 – Dual KB Front rack squats x 5 – Dual KB Press x 5 – Dual KB Bent row x 5 |
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