| Warm Up |
| – Light goblet hold x 1 minute – Feet wide goblet hold x 1 minute – 5 minutes: Squat rotations x 4 + dive bomber push ups x 5 + Supine scorpion x 4 – Couch Stretch x 90s each side |
| Strength |
| 10 minutes – Partner banded back pedal (walk >/Fast <) – SL RDL x 5/5 w/foot on mat – Windmill x 5/5 10 minutes – Kneeling halos x 12 alt. – Kneeling plate raise from lap to OH x 12 – Feet elevated on bench hip dip x 12/12 |
| Work |
| 12-15 min: – Forward box push (cones 10 steps apart. Load with Dumbbells) – Single arm supported DB rows x 10/10 – Plank position Elbow to knee touch x 12 alt (slow and controlled) – Dual DB OH March in place x 30s (get knee up high, keep midline engaged!) The work isn’t meant to be fast. It’s mean to be done with intention |
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