| Warm Up |
| – 5 minute partner warm up ski – switch every 8 pulls – 5 minutes: Forward lunge step through w/rotation x 6 + weighted arm circles x 10/10 + superman pull downs x 10 – 5 minutes: Mt. Climbers x 20 + banded high pulls x 12 + side/side/back/throw to wall (for speed) x 8 |
| Strength |
| 1) 3x: Attempt without putting DB’s down: DB Lateral Raises x 12 + Forward Raises x 12 + DB Pull apart x 12 2) Barbell push press x 8 + Barbell Bent row x 8 + Hanging side to side knee tucks x 12 3) Barbell Push jerk x 5 |
| Work |
| 1 round of each. Continue to cycle through for max sets in 12-15 minutes: – 30s of slider climbers- Dual Front Rack Carry >< x 3 – 30s bike sprint – Dual KB Clean to press x 15 – 30s lateral box jump overs- Plank position DB Transfer x 20 |
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