| Warm up |
| – 1 minute of burpees – 5 min: Arm Circles x 12/12 + Swimmer claps x 10 + side plank thread through x 8/8 – 5 min: Wall facing HS Hold x 20s + close grip chin ups x 5 + 20s dead hang |
| Strength |
| From Rack: – 2x: Barbell strict press x 10 + Pull ups x 8 – 3x: Barbell Push press x 6 + plate sit ups x 10 – 3x: Barbell push jerk x 4 + Band pull apart x 15 |
| Work |
| 2 sets of each then back to top for 1 set of each if time remains: 2x: Dual KB Clean to Thruster x 8 + SA Split stance KB Row x 8/8 + Dual KB OH Carry >< 2x: 200m Ski + DB Plank row x 10 + Rotational slam ball throws x 5/5 2x: Blue awning run + barbell curls x 12 + triceps pull downs x 15 |
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