| Warm Up |
| – 3 sets back to back to back: Jumping jacks x 20s + push ups x 20s + V-ups x 20s – 5 minutes: Arms OH Arm circles x 20s + FLR Shoulder taps x 20s + dead hang x 20s + swimmer claps x 10 |
| Strength |
| 10 minutes: Incline DB together press x 10 + suitcase/OH Carry ></>< + Plank position DB Transfers x 10 Then: 12 minute cut off. Try to keep the breaks short. – 10-1 Barbell bench press – 1-10 Pull ups (ex: 10 bench press + 1 pull up, etc.) |
| Work |
| 4x: Bike x 400m sprints. Perform you go, I go style with partner of similar speed. Then, solo work: – Sit up to throw x 10 – 3 wall walks w/10s hold on last rep – Banded curl with speed x 20 – Alternating DB ground to OH x 10 |
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