| Warm Up |
| – Guad Run – 2 minute squat hold – 2 minute body rock with step through – 2x: Bear crawls >< + alligator >< + HS kick ups >< |
| Strength |
| 15+ minutes of work – 2 cone slider pull/push w/4 pikes at each cone (12 total) – DB prone incline row on bench x 10 – DB prone incline fly on bench x 10 – Triceps pull downs x 12 – Dual DB Curls x 12 |
| Work |
| 12+ minutes of work – Dual DB RDL x 10 – Feet elevated side plank hip dips x 12/12 – SA DB Thrusters x 6/6 – Jump Rope x 1 min (add double unders if doable) |
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