| Warm up |
| – 1 minute of jumping jacks – 6 minutes: Band pass through x 10 + Banded OHS x 10 + Push up w/shoulder taps x 8 – 8 minutes: Yoga push ups x 5 + prone scorpion x 4 + SA DB or KB Press x 8/8 |
| Strength |
| 8 minutes: – Barbell Strict press x 8 – Wide grip pull ups x 5 – Turkish get up x 3/3 8-10 minutes: – Barbell Push press x 5 – Seated band pulls x 12 w/5s hold every 4th rep – Windmill x 3/3 |
| Work |
| 20 Burpee buy in 4 sets: – Wall walks x 3 – Suitcase/Front rack carry >< (Switch hands on way back) – Hanging knee tuck hold x 15s – Ab rollouts x 10 Then 300m Ski |
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