| Warm up |
| 5 minutes: Jumping jacks x 15 + wtd arm circles x 12/12 + plank wave push ups x 5 5 minutes: alternating push ups x 8 + side plank thread through x 8/8 + band high pulls x 15 – Guadalupe run – 20/10 x 5: Mt climbers/FLR hold |
| Strength |
| 10 minutes: 1) Half kneeling band pull/DB Press x 6/6 + Barbell row from ground x 8 + triceps pull downs x 15 Until 40 min after: 2) 4x: Barbell push press/jerk x 5 > Dumbbell strict press x 12 + wtd superman pull downs x 12 |
| Work |
| 12 minutes: – 200m Row (stroke rate below 30) – Slider pull/push w/5 push ups at each cone (15 total) – R Twists x 20 w/slamball – Dumbbell z press x 12 Finisher: 20/20 x 4: V-up/Hollow body hold |
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