| Warm up |
| – Bear crawls >< + arm circles x 15F/15B + Plank wave push ups x 5 – Banded curls x 20 + superman pull downs x 12 + alt. Push ups x 8 |
| Strength |
| ~3 sets in first 2 sections: – Medball press on dynamax ball > Heavy forward box push >< + Seated/lifted knee tuck x 30s – DB Strict press to failure > DB Push press to failure + Pull ups w/3s pause at the top of each x 5 – 3x: Group burnout: 20s forward raise + 20s lateral raise + 20s pull apart |
| Work |
| 10-12 Minutes: – Barbell jump overs x 20 – Barbell push ups x 10 – Barbell Bent rows x 10 – Barbell hang power cleans x 8 |
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