| Warm Up |
| 8 minutes: – 30s ski + Plank wave push ups – 30s ski > arm circles x 12/12 – 30s ski > squat with arm lift x 10 – Couch stretch x 2m/2m |
| Strength |
| 8 minutes: – Dual KB carry w/high knee lift >< – kneeling alt. Halo x 12 – wall facing HS Hold x 20s 8 minutes: – KB squat w/curl at bottom x 8 – single arm KB or DB Overhead press x 6/6 – elbow plank band pull x 10/10 |
| Work |
| 1. 30s battle rope + rotational throws x 5/5 + slams x 5 2. 300m bike + KB snatch or clean and press x 12 alt. 3. FFE jumping lunges x 16 + elbow plank up/downs x 16 |
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