| Warm up |
| 5 minutes:- Jump rope x 30 (singles or doubles) + lateral lunges x 4 + plank up/downs x 12 Couch stretch x 90s/90s Frog stretch x 3 minutes High knees >< + Butt kicks >< + Side shuffle >< + pogo hops >< + Bear crawl >< |
| Strength |
| 10 Minutes: – Wide stance Barbell RDL x 10 – Bench elevated DB Rows x 10 > Light DB flys on bench x 12 Then 4x: Complex style- Deadlifts x 5 + Hang Power Cleans x 5 + push jerks x 3 |
| Work |
| EMOM alternating minutes for 15 minutes Min 1: 10 head cutters + max rep V-ups until 50s into the minute Min 2: Speed skaters x 10 (big jumps) + Goblet squats x 5 Min 3: Frog hops >< (12 steps apart) + Heavy farmer carry >< |
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