| Warm up |
| – Blue awning run – 20s each movement x 3 back to back sets: Pogo hops + high knees + squat jumps – 5 minutes: DB Lateral raises x 10 + Push ups on DB’s x 10 + 10 superman pull downs |
| Strength |
| 12 minutes: – Barbell bench press x 12 – KB Gorilla row x 12 – Standing Alt. DB Press (stays OH) x 12 – Banded lateral raises x 12 |
| Work |
| 7000 meter team skiAlternate the following movements after each turn: 1) Heavy Farmer walk >< (cones 16 steps apart) 2) Renegade row x 6 3) KB Snatch or KB Clean and press x 5/5 |
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