| Friday |
| Warm up |
| 2x: Calf scoops>Frog hops< High knee carioca >< 2x: side shuffle to run>< + Back pedal to sprint >< 2x: 90/90 hip switches x 10 + Hinge, squat, hinge, stand x 6 |
| Strength |
| Thursters from a rack: 6-6-6-6 – Between sets: Side V-ups 10/10 + Superman pull downs x 10 |
| Work |
| Partner work: Both partners do each section 2x then switch. P1) Bear crawl plate push (forward) >< P2) 10 push ups > FLR P1) Row x 300 P2) 10 Goblet Squats into Goblet hold until rower is finished P1) 200m Ski P2) 10 BB Press + OH Hold |
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