| Warm Up |
| – Band pass through x 10 + Band pull apart x 10 + scapular rotations x 5F/5B – Prone scorpion x 4 + Elbow plank up downs x 12 + inch worm with push up x 5 – 4 minute KB clean and press alt. sides |
| Strength |
| 10 minutes in each section: – Seated Alt. Shoulder Press + Heels elevated goblet squats + wide grip pull ups – DB Behind head tri. Ext. x 8 full + 8 quick + DB RDL x 6-10 + face pulls x 12 + kneeling KB Curls x 10 |
| Work |
| 10-12 minutes: – Blue awning run – Bear crawl plate push >/Pull < – Toes to bar – Deficit push ups x 10 |
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