| Warm Up |
| – Coach Lead dynamic warm up (8-10 minutes) – Couch stretch x 1m/1m – Seated straddle stretch x 1 min – 3 min. FLR |
| Strength |
| – 6 min: Alt KB Clean and Press. Alternate each rep Then: 10 minutes: – Plank position DB Transfer one hand at a time. 10R/10L – Kneeling SA DB Press x 8/8 – Ab Rollouts side to side x 10 |
| Work |
| 20-15-10 – each set starts with blue awning run: – DB Thrusters – Plate sit ups 20-15-10 – each set starts with 30 mt. climbers – Step back lunge w/curl at bottom of lunge (20 total) – Toes to bar (knee tucks iff needed) 20-15-10 – Calorie ski – Yoga push ups |
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