| Warm Up |
| – 2x: Hurdle step overs > + Hurdle duck unders < + calf scoops > + Figure 4 < + Forward lunge to hamstring stretch > – 2x: Bear crawl >< + Crab walk >< + gorilla >< – 2x: Cartwheel > + HSW < – Couch stretch x 90s/s90 + Frog x 2 min |
| Strength |
| 10 minutes in each section – Dual Front rack carry >< + Dual farmer carry >< + SA Press x 5/5 w/slow eccentric – Light/Mod. Goblet squat x 5 + rest at bottom 5s + goblet squat x 5 + partner back ext. x 12 + Copenhagen plank x 20s/20s |
| Work |
| 10-12 minutes: – 20s KB Swings – 20s alt. V-ups + 20s knee to elbow crunch hold – 20s ski sprint – 20s FFE Jumping Lunges – 20s WFHSH |
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