| Warm up |
| – 2x: Bear crawl >< + Crab walk >< + frog hops >< – 5 minutes: Band pull apart x 20 + Banded high pulls x 12 + banded raise x 12 – 20/10 x 5 DB Press/OH Hold |
| Strength |
| 1. Band pull from FLR x 10/10 (anchored to ski) + Half kneeling band pull/DB Press x 8/8 + Band pull across body (band anchored to pull up bar) x 12/12 2. SA DB bench press x 8/8 + heavy suitcase carry R></L>< + Split stance row x 10/10 |
| Work |
| 12 minutes: – 15 calorie row – Power Cleans – Toes to bar x 8 – Med ball sit up throw to wall x 10 If time, coaches finisher! |
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