| Thursday |
| Warm up |
| – P Lot Run x 3 – 3x: Single arm KB Swing x 5/5 + hip lifts x 5 + shin box wave x 8 – 20/10 x 5: Push up/FLR – 20/10 x 5: V-ups/knee to elbow hold |
| Strength |
| 15 minutes: – Farmer Carry >< (far poles) – Hip thrusts with barbell x 10 – Plate Squat @ bottom 2 halos x 8 – Slider Pikes x 10 |
| Work |
| 20-18-16-14-12-10 – Calorie row – R Twists – DB Walking lunges – DB Ground to OH – Alt. hands as needed |
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