| Warm up |
| – 2x: Forward lunge rotations > + figure 4’s < + lateral lunges > + bear crawls < + frog hops < 9 x: 20/10 alternating movements1. Push ups2. Squat Jumps3. Unweighted R. twists |
| Strength |
| 8-10 minutes per section: – Bike x 400m – DB Bench press: Regular x 5 + Together x 5 – Supported single arm row x 10/10 – Straight arm banded pull downs x 12 Change weights as needed between lifts: – Ski x 150m – Hang power cleans x 5 – Front Squat x 5 |
| Work |
| – 6 minutes: Partner Box Push >< – Add a 45lb plate each time both partners have pushed the box >< – 6 minutes: – Slamball jump slams x 6 – V-ups with yoga block between feet x 12 – DB Curls x 12 |
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