| Warm up |
| – 5 minutes: Blue awning run + Band pull aparts x 15 + Yoga push ups x 5 – 5 minutes: Banded goblet squats x 10 + shin box wave x 8 + superman pull downs x 10 – 8 minutes: Perform BB Complex mvmts for warm up |
| Strength |
| Barbell complex: Push yourself as best you can. Rest 2 min between rounds: 4x: – Hang power clean x 4 – Step back lunges x 4 – Shoulder to OH x 4 – FS x 4 |
| Work |
| With a partner, 2 rounds of each: P1) 250m Ski P2) 8 Goblet squats > Wall sit without weight P1) Slider Pull/Push >< P2) DB Plank Rows x 10 total then rest until P1 is finished P1) Row x 250 P2) Dual KB Front rack hold until P1 is finished. |
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