| Warm up |
| 1. 2x: Single leg bear crawl >< + plank position lateral walks >< + crab walks >< 2. 2 minute dead hang (on and off as needed) 3. Max rep push ups in 1 minute 4. Max rep squat jumps in 1 min |
| Strength |
| 45s at each section w/15s transition x 3 consecutive sets – Weighted box step ups – Plate ground to OH – Burpee to Stand with DB’s 45s at each section w/15s transition x 3 consecutive sets: – Continuous farmer carry >< – Wall sit with plate extended in front of body – Elbow plank up/downs |
| Work |
| 2 sets of each, then back to top 1. Blue awning run + Barbell high pulls x 10 + Alt. V-ups x 12 2. Slider pull/push + 10 deficit push ups + 8 pull ups 3. Barbell jump over x 20 (each jump counts as a rep) + wide stance Dual KB or DB DL x 10 + Barbell power cleans (from ground to shoulders) x 8 |
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