| Warm up |
| – 5 minutes:: Yoga push ups x 5 + Bear crawls >< + Crab walk >< – 5 minutes: Band pull a parts x 15 + banded OHS x 10 + dive bomber push ups x 8 – 5 minutes: Plank wave push ups x 5 + dead hang x 30s + plate raise to OH x 10 |
| Strength |
| – 2 cone DB OH Carry w/5 DB Press at each cone (10 total) + Kneeling arms wide straight arm pull downs x 10 + DB lateral raises x 12 – Bench elevated DB together press x 12 + banded hammer curls x 15 + behind head banded tricep extension |
| Work |
| 10-9-8-7-6-5-4-3-2-1 – Ski calories – DB Thrusters – Pull ups – Weighted v-ups When you finish: 1000m Bike as fast as possible |
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