| Warm up |
| 10 minutes: – Blue awning run – inch worms x 5 – KB Press (controlled) x 5/5 – Squat to sit to stand x 5 using as few touch points as possible 3x:Sprints >< |
| Strength |
| 10 minutes: – Dual KB Front rack walk >< x 2 (go as heavy as possible) keep handles together, NO ELBOWS UP! – Hands wide pull ups x 10 – Barbell Curls x 12 8 minutes: Work up to a heavy power clean. 6-4-2-2-1-1-1 |
| Work |
| 20-10-5- DB Thrusters- Toes to bar 5-10-20- Cal. Ski- Wall balls 20-10-5- Slamball Front rack step ups- Slamball jump slams |
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