| Monday |
| Warm up |
| – 3 minutes on any machine – 2x: Jumping jacks x 20 + Dive bomber push ups x 5 + Prone scorpion x 4 – 2 minute body rock with step through |
| Strength |
| 1) 3x: KB Swings x 10 + DB Lateral Raises x 12 + KB Squat jumps x 10 (light KB, big jumps) 2) Hang Power Clean: 6-4-4-2-2-1-1 |
| Work |
| 25-20-15-10-5 – Calorie Row – Lateral Box Jump Overs – Z-Press |
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