| Warm up |
| – Guadalupe run – 90s/90s Couch Stretch – 8 minutes: KB wide stance RDL x 10 + Goblet squat with Band + light kb squat jump (no band) x 10 + |
| Strength |
| 8 minutes: – Dual Front Rack 3 cone walk and squat – 2 squats at each cone. Keep it moderate/lighter (10 total) – 6 pt. Straight leg lift/abduction/back to middle x 10R/10L 3-5 reps of front squat > Change to back squat and complete 8-10 reps + supine scorpion/stretch between sets |
| Work |
| With a partner complete 2 sets at each section before moving on. If time available go back to top for 1x each. P1) Completes 250m RowP2) 10 press then Holds 2 DB’s OH until rower is finished P1) Blue awning RunP2) Air squats x 25 + wall sit until partner returns P1) Burpee box jumps x 8P2) 10 toes to bar or knee tucks into dead hang until partner finishes |
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