| Warm up |
| – Guad run – half frog x 20s/20s + leg lift from half frog x 10R/10L + cat/cow x 5 – 2x: high knees >< + Butt kicks >< + Punter kicks >< + calf scoops >< – 20/10 x 5: DB Press/OH Hold |
| Strength |
| 1) 3 minute dual KB Clean and Press 2) Deadlifts: 8-6-4-4 (double overhand grip) 3) Push Press: 8-6-4-4 (rack or floor) |
| Work |
| Begin each set with a 100m Ski 20-18-16-14-12 – Dual DB Curls – Alt. V-ups – Strict DB Press – Goblet Squats |
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