| Warm up |
| 6min: crab walk >< + Plank wave push-ups x5 + air squats x10 6min: Kb swing x10 + forward lunge rotation x4/4 + Superman pull downs x10 |
| Strength |
| Team 12k ski: 4-5 per team. Person one starts on skier after 30s person two does movement to skier and switches places with person one who does movement back to line. The 30s count is only for the first go through. After that, it’s based on the person returning from the movement. 0-4km: plate push 4-8km: Froggers 8-12km: DB bear crawl (keep it light) |
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