| Friday |
| Warm up |
| – 2x: Slider climbers x 30 + band pass through x 10 + band pull apart x 15 – 2x: Prone swimmers x 10 + lat stretch on wall x 20s + frog hops >< |
| Strength |
| – 3x: Renegade rows x 12 + Elbow plank hip dip x 20 – 3x: Chin ups x 10 + Barbell high pull x 15 (light) – 3x: Bottom of squat KB Press away (slow/light) x 10 + Kneeling plate halo x 10 alt. Directions |
| Work |
| Teams of 2-3: – 1k Ski – 100 Goblet squats – 1k Row – 100 Deficit push ups If there’s time remaining, complete as many meters on Bike as possible with your team. |
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