| Saturday |
| Warm Up |
| 2x: Punter Kicks >/< + Lateral Lunges >/< + Calf Scoops >/< 2x: Side Shuffle >/< + Bent Fly (light) x 12 + DB High Pulls x 12 2x: SA KBS x 5/5 + Windmill x 3/3 + Down Dog/Cobra x 5 |
| Strength |
| 1) Single KB Clean and Press x 4 minutes, switch as needed 2) 3-4x: Suitcase Carry (switch as needed) + Hanging Side to Side Knee Tucks x 12 + Gorilla Rows x 12 |
| Work |
| Remaining time: Team Row – Collect as many meters as possible Every 3 minutes, every person on the team will stop and complete (alt.): 1) KBS x 10 2) DB Squats x 10 3) Lightly Weighted Alt. V Ups x 12 |
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