| Thursday |
| Warm up |
| 1) 1x: Bear crawl >< + High knees >< + Crab walk > + Inch Worm< 2) 2x: HS Kick ups > + Cartwheels < 3) 2x: Jumping lunges x 12 + KB Swings x 10 |
| Strength |
| 1) 3x: DB Incline bench press x 12 + Chest supported DB row x 10 + Chest supported reverse fly (DB’s or plates) x 10 2) 3x: Wide grip pull ups x 8 + Goblet squats x 10 + Partner hamstring curls x 6-8 *Split the class in half if necessary – start them at different sections* |
| Work |
| 1) Sprints: >< x 2 x 5 sets 2) 3x: Renegade row x 5 + Wall balls x 12 + Slam ball rotational throws x 10/10 3) FLR w/push ups on coaches cue x 2-3 minutes |
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