| Warm up |
| Coach Travis’ 15-20 min warm up flow! |
| Strength |
| – 3x: Bulgarian split squat x 6/6 + Half kneeling band pull/DB press x 6/6 (one hand pulls hanging band toward the body and holds the pull position while other hand performs 6 reps of press) + Feet elevated side plank dip x 15/15 – 3x: DB Bench press x 12 > Immediately into 20s max rep push ups + barbell bent row x 10 |
| Work |
| Team 5k row: After each turn, alternate between the following movements: 1. Slamball slams x 12 2. DB walking lunges x 12 total 3. KB Swings x 12 4. Dual DB OH Carry w/5press at each cone (15 total) Teams of 3-4. If team of 4, one 20lb medball must remain overhead at all times. |
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