| Warm up |
| – 5 minutes: 2 cone bear crawl w/3 push ups at each cone (9 total) + Slider hamstring curls x 10 – 5 minutes: SL side to side hops x 20s/20s + KB Swings x 10 + leg swings x 10/10 |
| Strength |
| – Wide stance goblet squat w/3s down phase and 3s hold + Banded GM x 15 + Single leg hop w/slamball at chest R>/L< – 5×5 Deadlifts – overhand grip only – Between sets: Dead hang x 20s + superman pull downs x 10 |
| Work |
| EMOM Alt. Movements: 12 minutes – Alt. Between 15 cal row/12 cal ski – Barbell hang power cleans x 8 (challenge yourself!) – Burpee barbell jump overs x 8 – Front squats x 8 |
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