| Saturday |
| Warm Up |
| 1) Guad Run With a partner: 2) You go I go 1-10 Air squats 3) you go I go 1-10 V-ups 4) You go I go 2-10 burpees (by 2s) |
| Strength |
| 3x: Pull ups x 10 + Weighted step back lunges (with FFE) x 12 total + Slider hamstring curls x 6/6 3x: Push up position shoulder taps x 16 + Broad jumps > + HS Kick up or HS walk < (or HS Hold 20s) |
| Work |
| With a partner complete: – 500m Ski – Goblet Squats x 80 – Dual farmer carry >< x 4 (total – to dumpster) – 1000m Bike – Z-press x 50 – KB Swings x 80 Then: Partner 2k Row: Each partner rows for 1 minute – After you row: 1st time: 3 wall walks 2nd time: rainbow slams x 12 3rd time: Toes to bar/Hanging Knee Tucks x 8 |
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