| Warm Up |
| – Body rocks x 2 min with push up (this is for Dan!) – 5 min: step through rotation x 4 + Kick stand RDL x 5/5 + hands behind head squat jumps x 20 – 5 min: band pull apart x 15 + frog hops >< + power skips >< |
| Strength |
| 10 min: – Pendlay row x 8 (touches floor each rep) – Windmill x 5/5 – Lateral jump to rotational throw x 5/5 10 min: – 3 cone single arm OH Carry w/3 press at each cone. R>/L< – wide stance goblet squats x 10 (moderate wt. ) – Side plank hip dip x 12/12 |
| Work |
| Complete as many sets as possible in remaining time: 1. 20 reps of: Cross body mt. climber x 4 + 1 push up = 1 rep. 2. Dual DB Ground to OH x 20 3. Burpee box jump x 20 4. Calorie ski x 20 5. Sit up to stand x 20 |
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