| Friday |
| Warm up |
| 1. Guad Run 2. 3x: BB GM x 10 + Goblet Squats x 10 + Banded Glute bridge x 10 3. Slider Hamstring Stretch x 1min/1min |
| Strength |
| 1. Deadlifts: 6-6-6-6 2. 3x: Goblet Squat x 5 + Squat curls x 5 + Squat press away x 5 + Plate Halos x 12 alt |
| Work |
| Complete 2 sets of each then return to the top and repeat – RDL x 5 to Farmer carry >< to RDL x 5 + Plate Sit Ups x 10 – Plate Push >< x 2 + Renegade row x 5 (push up/pull/pull) – Ski x 200 + Lateral Box Jump Overs x 12 |
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