| Thursday |
| Warm up |
| – 1x: Full court bear crawl >< + Full court crab walk >< – 2x: Arm Circles x 10F/10B + Prone Scorpion x 4 + Dive Bomber Push up x 5 – 20/10 x 5: Press + OH Hold (light) |
| Strength |
| – 3x: 2 cone Press/OH Carry w/5 press at each cone (15 total – ½ court) + Triceps pull downs x 15 + DB Forward raise > pull apart > middle > down x 10 – Push Jerk x 4-4-4-4 – Strict press: 10-10-10 (60s rest between each) |
| Work |
| 8 minutes: – FFE Step back lunges wtd x 12 – HS Walk/Kick Ups x >/ (½ court) – Side to side hanging knee tucks x 12 8 Minutes: – Row x 200m – Dual front rack goblet squat x 10 – WTD box step ups x 10 |
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