| Warm up |
| – 5 minutes: 15 jumping jacks + supine scorpion x 4 + swimmer claps x 10 – 2 minute body rock with step through (keep knees off of the ground) – 5 minutes: Jumping lunges x 10 + dive bomber push ups x 5 + Hanging knee tuck x 15s (get those knees up high!) |
| Strength |
| 12 minutes: – 1 min. Heavy farmer carry (Carry by DB heads for grip challenge on lighter DB’s) – KB Squat jumps (KB between the legs) x 12 (light and high) – 30s wall facing HS hold. Shoulder taps for added challenge – Kneeling dual DB curls x 15 (palms up) |
| Work |
| Complete 2 sets of each then back to top for 1 set of each: – 250m Row Sprint – 16 Heavy DB Walking lunges – Dual DB Deadlifts x 10 (DB’s to the outside of the body) – Pull ups x 10 – 2 cone side shuffle >< immediately into 2 cone sprint >< (cones 12-14 steps apart) – Max rep push ups x 20s (rings, deficit, clapping, etc. for added challenge) |
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