| Warm Up |
| – 2x: Bear crawls >< + Crab walks >< + gator crawls > – 5 min: prone chest stretch x 4 + dead hangs x 20s + deficit push ups w/pause at bottom x 8 – Prep benches/bars – bench press warm up: 10-8-6 |
| Strength |
| 5×4 Bench Press Then: Incline DB Together press x 12 + Kneeling triceps pull downs x 20 + body saw from elbows > Slider pike from hands x 8 |
| Work |
| 2 sets of each repeating for 12 minutes: – 12 calorie ski – Farmer/Front rack > + Farmer/OH <. Then switch hands – Burpee > Box Up and Over x 8 – Dual DB Thrusters x 8 – DB Push ups x 8 – DB Rows x 8 Coaches choice finisher if time allows |
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