| Warm up |
| – 6 min: 10 jumping jacks + 10 push ups + 4 prone scorpion + band pull apart x 12 – Blue awning run |
| Workout – IWT |
| – 30s to perform 10 reps of DB Push press- 2 minute max effort row- 90s rest – 30s to perform 8 reps of DB hang power cleans- 2 minute max effort ski- 90s rest – 30s to perform 10 reps of Dual KB bent row x 10- 2 minutes max effort backwards box push- 90s rest |
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