| Warm Up |
| 6 minutes: 5 tempo push ups (3s down/1s up) + chest stretch on wall x 20s/20s + dead hang x 30s 6 minutes: Plank slam ball push w/partner x 20 total + KB Swings x 10 + bear crawl >< |
| Strength |
| 8 Minutes: Single arm DB Bench press w/band pulled down to chest on opposite arm x 8/8 + Chest pass x 5 + bent fly x 12 5×2 Bench press Once finished: 3 sets of 10, light and fast/controlled reps |
| Work |
| 12 minutes: – 3 cone slider w/2 push ups at each cone – Dual DB Biceps curls x 15 – kneeling triceps pull downs x 15 – Elbow plank band pulls x 12/12 Finisher: 3 min FLR w/2 jump throughs on coaches cue throughout the 3 min. |
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