| Warm up |
| – Teams of 3 – 1500m row (10 pulls each) or teams of 4 – 1800m ski at 10 pulls each (8 minute cap for this section) – 6 minutes: Dead hang x 20s + HS Kick ups/walks > + SA push up hold at top x 20s/20s |
| Strength |
| 1) 3x: Barbell Bench Press x 10 + Plank position DB row x 10 total reps 2) 4x: Dual KB Clean x 5 + Squat x 3 + Press x 2 – rest 30s (challenge yourself!) 3) 3x: 2 cone Dual DB OH walk w/5 press at each cone (10 total) + Slider pikes x 10 |
| Work |
| 15-10-5 – Calorie ski – Wall balls 30-20-10 – Lateral box jump overs – R. twists 15-10-5 – Burpees – kB Swings |
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