| Warm up |
| – Body rocks x 2 minutes – 8 minutes: Slow & controlled dive bomber push ups x 5 + weighted superman pull downs x 10 + plank position cross knee to elbow x 12 |
| Strength |
| 4x (15 minutes cutoff) – Barbell bench press x 12 – Feet wide dual bent row x 10 – Side to side ab rollouts x 8 – alt. Curls x 12 total |
| Work |
| Team 25 minute max distance ski. – 0-2000k Meters: Bear crawl >< (cones 10 steps apart) – 2000-4000k 5 Dual DB Press + OH walk >< 4000-?: Plate push >< |
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