| Warm up |
| 1. Inch worms x 5 + Plank wave push ups x 5 + yoga push ups x 5 2. DB Strict press x 10 + OH Hold w/march x 20s + prone chest stretch x 4 + 5 push ups w/3s pause at bottom of each |
| Strength |
| – Renegade rows x 5 + Kneeling curl to press x 10 + triceps pull downs x 12 w/3s pause every 4th rep – Barbell bench press: 6-4-2-1-1 |
| Work |
| 12 minutes: – DB Power Clean x 8 – Sprawls x 10 – DB Push press x 8 – Plate sit ups x 10 – DB Bent row x 8 – Jumping lunges x 10 |
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