| Warm up |
| – 2x: Jumping jacks x 10 + Arm circles Forward x 10/Backwards x 10 + swimmer claps x 10 – 2x: Bear Crawl >< + Crab walk >< – Dead hang x 30s + HS Hold x 30s (wall facing) – 5 minutes: DB Transfers x 8 + Push ups x 8 + Goblet squats x 8 |
| Strength |
| 1) 12 minutes to complete as much as possible: 10>1 Barbell bench press – 100m Ski before each set. Increase Barbell weight as reps decrease 2) 8 minutes: Band chest fly (bands on pull up bars) x 12 + DB Forward raise to pull apart x 12 |
| Work |
| 1) 3x: 250m Row + Dual KB Front rack carry >< 2) 30s box toe taps + Push up w/slider tuck x 8 + Dual DB Curls x 12 (light/moderate) |
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