| Warm up |
| – 8 minutes: Row x 200m + dive bomber push ups x 5 + DB Strict press x 10 + DB Fly x 10 – 8 minutes: Blue awning run + prone scorpion + band pull apart x 12 + halo x 12 alt. Light with big ROM |
| Work 1 |
| 1. With a partner complete: 800m Ski and a 1600m bike. Bring the intensity. Rest and allow heart rate to come down before going to next section. 2. 3x: Toes to bar x 10 + Deficit push ups x 10 3. Dual DB Complex x 4 sets w/45s rest between each: DL x 8 + Hang power clean x 8 + Press x 8 |
| Work 2 |
| 4. 4x: DB Bench press x 8-10 + Ab rollouts x 10 + chin ups x 6-10 Final 10-12 minutes of class: – Slider sprinters (crawl while driving knees) >< – DB Lateral raises x 12 – DB Triceps kickbacks x 12/12 – Elbow plank up/downs x 16 – Plank position knee to opposite elbow x 12 |
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