| Warm up |
| 10 minutes: – 20s Ski + Bear crawl >< – 20s Ski + Weighted arm circles x 12/12 – 20s Ski + Prone scorpion x 6 – 20s Ski + Wall walks x 3 – 2 minute body rock with step through |
| Strength |
| 1. DB Renegade Rows x 8 + Pull ups x 4 > Chin ups x 4 + Eccentric sit ups with feet anchored x 6 2. Barbell Bench press: 8-8-8-8 |
| Work |
| – Choose 1: Row x 250m/Ski x 12 cal/Bike x 400m – DB Seated press (sit on floor) x 10 – Side to side ab rollouts x 10 – DB Bent Row x 10 – DB Kneeling Curls x 10 |
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