| Friday |
| Warm up |
| 5 minutes: 100m Ski + Dive Bombers x 5 + Air squats x 15 5 minutes: Arm circles x 12/12 + jumping lunges x 12 + superman pull downs (wtd if possible) x 12 20/10 x 6 press/OH hold (light) |
| Strength |
| 1) 10 min: Barbell Bench press x 10 > Max rep push ups in 20s + Banded curls x 20s 2) 10 min: Cossack Squats x 10 + 2 cone SA KB Rack Carry w/ 3 press at each cone (9 total) + SL Slider hamstring curls x 6/6 |
| Work |
| 20-15-10 – Begin each set with backwards box push >< x 2 – DB Thrusters – Slamball slams 10-15-20 – Begin each set with 30s mt. sliders – KB Swings – Dual DB Sit up |
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