| Warm up |
| – 8 minutes: Crab walk >< + lightly wtd arm circles x 12/12 + scap push ups x 10 + Band pulls x 15 – 8 minutes: hanging scap rotations x 5/5 + Band OH Squats (stand on band, and put top part of band OH) x 10 + KB Windmill x 3/3 |
| Strength |
| 10 Minutes: KB Clean > Press x 5/5 + Tricep pull downs x 10 on heavy band > max reps in 20s on lighter band + slam>rotational throw x 5/5 10-12 minutes: Push Press x 6-8 reps + 5x Eccentric pull ups w/4s down phase + Heavy suitcase carry (1KB/DB) >< switch hands and repeat |
| Work |
| 1) 1000m row for time 2) 3x: Side/side/back/throw x 10 + DB Z-press x 12 + half kneeling single arm band pulls x 10/10 3) Remaining time: Wall walk x 3 + Dual DB power cleans x 8 + DB walking lunges x 10 |
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