| Friday |
| Warm up |
| – 2 min: Body Rock w/ Step Through – Squat rotation (on coaches cue) x 10 – Straddle stretch x 1 min – 3x: SA KB Front rack squat > Press > windmill x 3/3 + Dead hang x 30s + Bear crawl >< |
| Strength |
| EMOM alt. Minutes for 12 minutes: 1. DB Push ups x 5 + DB Plank pull x 6 + V-ups x 8 2. DB Squats x 10 + Squat jumps (no wt.) x 10 |
| Work |
| Team Row x 6k meters Alternate movements after your turn: 1) KB Swings x 8 2) Z Press x 12 3) Plate push >< |
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