| Friday |
| Warm up |
| 1) You go, I go 1>10 burpees 2) You go, I go partner plate push >< x 12 total 3) You go, I go 10>1 Squat jumps |
| Strength |
| 1. 3x: KB Snatch > Reverse lunge > Press (from kneeling) > Stand x 3/3 + Chin over bar with knee tuck hold x 20s 2. 3x: Renegade row x 5 + Slider push ups x 5/5 + Feet elevated side plank hip dip x 10/10 |
| Work |
| Team max distance row in 15-18 minutes: After turn 1, do #1, after turn 2, do #2, after turn 3, do #3. 1) Russian Twists x 30 2) Dumbbell push press x 10 3) Slam ball slam x 10 |
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