| Warm up |
| – 1x: Bear crawl >< + Crab walk >< + high knees >< + butt kicks >< – 2x: Plank wave push ups x 5 + band pass through x 12 + 12 DB Strict Press – 2x: Single arm KB swings x 5/5 + KB Front Rack squats x 5/5 + wall facing hs hold x 20s |
| Strength |
| 1) 6 minute KB Clean and press (alt. As needed) rest position is front rack or OH. 2) 12 minutes: – Medball rotational throw x 6/6 – Partner banded back pedal >< – copenhagen planks x 20s/20s- Chin over bar hold x 15s |
| Work |
| 1) 100m Row intervals: 100m + 20s Rest x 5 sets Remaining time: – Mt. Sliders x 30 + Farmer carry (KB/DB in each hand) >< + slamball sit up and hand off to partner x 20 total |
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