| Thursday |
| Warm up |
| – 2 minute body rock with step through – Prone swimmers x 10 + lunge rotation x 10 – FLR Shoulder taps x 1 minute – 3x: Jumping jacks x 15 + KB Swings x 10 + DB Strict press x 12 |
| Strength |
| 3-4x: – 3-cone KB or DB over head carry w/5 press at each cone going > + OH carry < – Alternating box step ups x 16 – 3-cone 90 degree hold w/5 curls at each cone + 90 degree hold only coming back. – DB Bench press x 10 |
| Work |
| 12 minutes: – Dual Front Rack Carry >< – Lateral box jump overs x 12 – DB Cluster x 8 Then: 3 cone sprint x 5 – Groups of 3-4 at a time *Sub 20/20 Bike Sprints if cannot run until all groups are finished |
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