| Wednesday |
| Warm Up |
| 3x: Jumping jacks x 15 + Air squats x 20 + hip lifts x 8 2x: Front to back leg swings x 10/10 + Chest stretch on wall x 20s/20s + high knees in place x 20s |
| IWT |
1) 3x: 10 x Goblet Squat 2:00 Ski -2:00 Rest 2)3x: 10 x KBS 2:00 Bike -2:00 Rest 3)3x: 10 x Press 2:00 Row -2:00 Rest |
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