| Friday |
| Warm up |
| – B.A.R – 2x: Forward Lunge w/rotation x 4 + Inch worm x 4 + Dive bomber push ups x 5 – 2x: Calf scoops > + High knees < + Punter kicks > |
| Strength |
| 1) EMOM x 5 Min: KB RDL x 5 + KB Squat jump x 5 + KB Swing x 5 2) EMOM x 5 min (from rack): Front Squat x 5 + Press x 5 + Back Squat x 5 |
| Work |
| Every 2 minutes perform the following for 24 minutes: 1st 2 minutes: B.A.R + 10 Deficit Push ups + 10 V-ups 2nd 2 minutes: 12 Plate OH Walking lunges + 8 Burpees to plate 3rd 2 minutes: 200m Ski + Plate Ground to OH x 10 4th 2 minutes: Plate push >< x 3 |
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