| Warm up |
| 6 minutes: Prone scorpion x 4 + Plank updown to push up x 5 + Hip lifts x 10 – Couch stretch x 1m/1m- Seated straddle x 2min 5 minutes: SA OH Squat x 5/5 + KB Jumps x 10 + Jump through w/rotations x 5 |
| Strength |
| 8 minutes: – Single arm row x 10/10 – SA KB FR Step back lunges x 5/5 – Hanging side to side knee tucks x 12 Then: 5 sets of the following. 1 set is the complex 2 times without putting barbell down. – High hang power clean x 3 – Hang power clean x 2 – Hang clean x 1 |
| Work |
| Partner Ladder: 10-8-6-4-2: Plate Push 20-15-10-5: Dual DB Ground to OH 50-40-30-20: R. Twists 60-50-40-30: Calorie Bike |
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