| Warm Up |
| – Body rock x 2 minutes – Squat hold x 2 minutes – stay in motion – 2x: Hurdle walks >< + Calf scoops >< – 2x:High knees >< + Butt kicks >< – Sprints x 5 >< no more than 70% effort |
| Strength |
| – 2 cone pull/push w/4 push ups + 4 slider pikes at each cone >< – DB Plank pull to side press x 5/5 – Partner hamstring curls (use band attached to pull up bar for assistance) x 6 – side plank dip x 12 + 20s hold at top on last rep R/L |
| Work |
| – 30/30 row x 4 Then, remaining time: – Dual Front Rack carry >< x 2 – Slamball rotational throws x 10/10 – DB Snatch x 8/8 |
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