| Warm up |
| – 5 minutes: Blue awning run + Bear crawl >< + Yoga push ups x 5 – 5 minutes: Banded goblet squats x 10 + shin box wave x 8 + superman pull downs x 10 – 5x: 20/10: Push ups/Rest |
| Strength |
| 1) 8 minutes: OH/Suitcase carry R></L>< + KB Windmill x 3/3 + KB Clean to step back lunge x 5/5 2) 4 sets with 1 minute of rest between each set. Barbell Strict press x max reps > Push press x max reps |
| Work |
| 1) As fast as possible: 2x: 250m Ski + plate push >< (cones 14 steps apart) 2) As fast as possible3x: 500m Bike + Dual DB Ground to OH x 10 (DB’s outside of feet) + feet anchored sit ups x 12 |
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