A. Warm Up

3 Sets NFT

30X1 6-8 reps/leg Curtsy Step Down

*goblet load for challenge

10m Lateral Band Walk

*Dual KB Rack Lateral Band Walk for challenge

35 second side plank/side

*20-30sec Side Star Plank/side for challenge


2mins/side – Band Distracted Hip Flexor Stretch


3 rounds for time

5 Dumbbell Man Makers

25 Tuck Ups

30m Forward Sled Drag

Row 18/14 Calories with Damper Setting at 1

*increase weight on sled each round

**coaches challenge 5 rounds

C. 5 sets of 2 reps

Box Squat


*Increase load each set – make only last SET TOUGH

**Box Height is such that when seated thighs are parallel to floor

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