| Warm up |
| – 2x: Bear crawls >< + inch worms > + gorilla crawls >< 6 minutes: Jumping jacks x 12 + dive bomber push ups x 8 + wall facing hs hold x 15s |
| – Ab rollouts side to side x 10 + SA KB Z-Press x 8/8 + Kneeling slam ball throw to wall x 8 – Barbell row from floor x 8 + tricep pull downs x 15 + hinge wtd. Raise to superman and back x 10 |
| Work |
| 15-18 minutes: – DB Clean to press x 10 – 200m Row – Deficit push ups x 12 – Ski x 200- 2 cone press x 3/OH carry (6 total) – Mt. Sliders x 30s |
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