| Warm Up |
| 6 minutes: – Cross body band pulls x 12/12 + push up shoulder taps x 8 + side plank thread through x 8/8 8 minutes: – Blue awning run + banded GM x 10 + broad jumps x 5 |
| Strength |
| 10 minutes: – KB clean to step back lunge to press to stand w/kb OH x 5/5 – KB windmill x 3/3 – Pistol squats x 12 alt. or Single leg lowering from box as scale x 6/6 5×5 Deadlifts with Dual OH grip only. Choose weights that are doable without having to shake out hands during reps. |
| Work |
| 45/15 – Backwards box push (3 plate max) – Dual DB Ground to shoulder – Slamball OH Step ups – Ski |
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