| Thursday |
| Warm up |
| – 2x: Hurdle walks > + Inch worms < + low lateral walks > – 2x: A-Skips > + Punter kicks < + Power skip < – 5 minutes: Barbell FS x 8 + BB GM x 8 + BB step back lunge x 8 |
| Strength |
| 1) 3x: Loaded warm up: Deadlifts x 3 + Hang power cleans x 3 + FS x 3 2) 4x: Deadlift x 5 > Hang power clean x 3 > Front Squat x 2 (Work up to a heavy working set. Goal is to complete all movements without putting bar down) |
| Work |
| With a partner complete 2 sets of each then back to top . P1) Ski x 250 P2) Heavy Dual DB Hold in farmer carry position P1) Bike x 500 P2) Dual KB FR squats x 10/Rest P1) Row x 250 P2) KBS x 10 + FLR hold until partner is finished |
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