| Warm up |
| – 2x: Push up with toe touch x 8 + squat rotations x 4 + weighted arm circles x 12/12 – Coach Travis warm up special! |
| Strength |
| – 3x: Hang high pull x 5 + Hang Power clean x 5 + hang clean x 5 (keep this light/moderate and work speed) 10 minutes: – Barbell push press from rack x 6 + chin ups x 8-10 + 4 pt. Position (knees under hips and off ground) DB rows x 12 total |
| Work |
| 20-15-10-5 – Calorie row – Alternating DB Ground to OH (Snatch or ground to shoulder to OH) – SA OH Walking lunges (switch hands as needed) – Feet anchored sit ups 20-15-10-5 – Calorie ski – Medball bench press – Box jumps – V-ups |
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