| Tuesday |
| Warm up |
| – 3x: 100M Ski + Step back lunges (light/no weight) x 12 + Arm circles 10/10 – 3x: Double Unders x 20 (50 singles) + Squat jump x 10 + Z Press x 10 |
| Strength |
| Complex: – 4x: Deadlift x 5 + Bent Row x 5 + Press x 5 + FS x 5 – Rest 1 minute between each 4 minute: SA KB Clean and press. Goal: Keep KB off ground, switch hands as needed |
| Work |
| 45/15 x 12-16 mins – Barbell (or DB) Sit up + Press x 2 – Alt. Explosive box step ups – Elbow Plank Hip Dips – Cone to cone (alternate each rep between shuffle >< and Sprint ><) |
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