| Monday |
| Warm up |
| – 1x: Goblet squat sit (light) x 90s + Pigeon x 90s/90s – 2x: 5 push ups on coaches cue + Seated figure 4 x 20s/20s + 6pt knee rotations x 10/10 – 2x: Dead hang x 30s + DB OH Hold x 30s |
| Strength |
| 15-20 mins: – 2 cone press/OH carry w/5 press at each cone (15 total) – Renegade Row x 8 – Weighted side bends x 12/12 – Chin ups x 8 |
| Work |
| 12 minutes: – Full Court Sprint x 2 – Dual KB Swings x 8 – Dual KB Cleans x 8 – Dual KB Press x 8 *KB movements do not have to be unbroken/in a row. Different weights can be used if needed. |
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