| Thursday |
| Warm up |
| – 1 minute of jumping jacks! – 2 minute Elbow plank partner slam ball push x – 2 minute FLR w/knee to elbow – 6 minutes: KB Swings x 5 + Air squats x 15 + Toe tap push ups x 8 |
| Strength |
| 12 minutes: – Suitcase carry w/upside down hold > switch hands then <- DB behind head triceps ext x 12- cross body banded crunch x 12 Then, 3-4x: – Hang power cleans x 5 + Push Jerk x 2 |
| Work |
| 1. Individual 3k bike for time 2. 5 minutes: Slamball slams x 10 + push ups x 10 + side plank dips x 10/10 3. 5 minutes: Burpees x 5 + sprinter lunges x 12 + plank jump through x 12 |
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