| Warm up |
| – Squat hold x 2 min – Leg swings x 10/10 + standing hurdle step overs x 10/10 + BW hip hinge x 10 – 6 minutes: Air squats x 15 + Kick stand RDL x 8/8 + Broad jumps x 5 |
| 8 minutes: Heels elevated goblet squats x 10 + Front toe elevated wtd. forward lunge hold x 20s/20s + Partner prone chest lift x 12 – Front Squats: 6-4-2-2-1-1-1 |
| Work |
| Medball or Slamball carry during each run: Run – 25 slamball slams – 25 wall balls Run – Dual DB Sprawl > DB to OH x 12 – Dual DB DL x 15 Run – Wall walks x 8 – FFE Jumping lunges x 20 |
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