| Warm up |
| – 2x: Bear crawls > + alligator crawls < + crab walks > + Frog hops < – 6 minutes: Elbow plank slamball push with partner x 20 total + archer push ups (scale as needed) x 8 + lat stretch on wall x 20s – Blue awning run |
| Strength |
| – 3x: Standing Arnold press x 10 + Supported Triceps kickbacks x 12/12 + Shoulder raises with elbows at 90 degrees x 12 – 3x: Alt. floor press (non moving DB stays up) x 12 + Hanging knee tucks x 10 w/10s pause on last rep + Slider pike x 8 |
| Work |
| 12-15 minutes: – Row x 250m – Suitcase/Front rack step back lunge to press x 5/5 (press KB that was in front rack) – Single arm weighted sit up x 5/5 – Kneeling dual DB High pulls x 12 – Alt. Push ups on yoga block x 10 |
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