| Warm up |
| – 6 minutes: Air squats x 10 + step through rotation x 4 + hip lifts x 10 – 6 minutes: KB Swings x 8 + Goblet Squats x 8 + supine scorpion x 4 |
| Strength |
| – 8 minutes: – KB Clean + KB Press + KB OH Step back lunge x 3R/3L – Dual DB/KB SL RDL x 5/5 – Bottom of squat plate raise x 8 Pt 2. – Front Squats: 10-10-10-10 |
| Work |
| 1 round of each. Continue to cycle through for max sets in 12-15 minutes: – 30s of slider climbers- Dual Front Rack Carry >< x 3 – 30s bike sprint – Dual KB Deadlifts from inside of feet x 12 – 30s Battle Rope-FFE Step back lunges x 16 |
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