| Friday |
| Warm up |
| 1) 3x: Squat rotation x 4 + Hinge squat stand x 5 + dive bomber push ups x 5 2) B.A.R + 2 minute dead hang |
| Strength |
| 20/10 x 5: 1) Press/OH Hold 2) Squat jumps/Squat Hold 3) Barbell Biceps curls/rest Finish all of one before going to the next. Rest 45 seconds between sections. |
| Work |
| Team Row: (Remainder of class – goal is 8K) – Row (15-20 pulls) After your turn: – Backwards Box Push > – 10 V Ups – Backwards Box Push <- – 20 R Twists (light dynamax ball) |
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