| Warm Up |
| 10 minutes: – Row x 150m – hinge > squat > stand x 8 – pigeon hold on box x 30s/30s – dead hang shoulder rotations x 5F/5B 20/10: Alt. Push ups/Rest and V-ups/Rest for 8 rounds |
| Strength |
| 15 minutes: – Slider pull/push >< – Partial Squat hold halos x 12 alt .- FFE Step back lunges x 12 total – Slam ball rotational throws x 6/6 – Banded slider pikes x 8 |
| Work |
| Continue until you complete 2500m Bike P1) 30s bike sprint P2) 8 toes to bar Continue until each partner has completed 100 squats each P1) Air squats x 20P 2) Wall sit hold until P1 Finishes P1) Blue awning run P2) 5 head cutters then hold KB in goblet position until P1 arrives |
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