| Warm up |
| – 10 minutes: Blue awning run + Yoga push up x 6 + Bear crawl >< + Squat jumps x 10 20/10 alt x 10 sets: – DB Curls – Push ups |
| Strength |
| 10 minutes: – Seated lateral raises x 12 – Banded pull across body x 12/12 – DB Press seated on ground leaning against med ball x 10 – Hang power clean and jerk – Sets of 3-4 working up in weight for 10 minutes. |
| Work |
| Every 3 minutes for 12 minutes: – Plate push >< – Plate ground to OH x 10 – Calorie row x 10 Coaches finisher if time available |
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