| Monday |
| Warm up |
| 1) 2x: 20s Ski + Squats x 10 + Pull aparts x 15 2) 2x: Bear crawl >< + Scoops > + Punter < + lateral lunges > + forward lunge rotation < 3) 2x: Supine scorpion x 4 + superman x 10 |
| Strength |
| 3x: – 3 cone dual front rack carry w/5 squats at each cone going > and carry only coming <- – Ab Rollouts x 10 – Bent arm lateral raises x 10 Then: Back Squats: 10-10-10 |
| Work |
| 1) 3x: – B.A.R – Pull Ups x 8 – Hang clean x 5 2) 3x: – Single leg alt. Exp. box step ups x 12 – Anchored sit up to stand x 10 – SA Swings x 8/8 |
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