| Saturday |
| Warm Up |
| – 4 min Ski (12 pulls per person) – 3x: Plank wave Push ups x 5 + Goblet squats x 10 + RDL x 10 – 3x: Band pull x 12 + HS walk/kick up > + jumping lunges x 10 |
| Strength |
| – 3x: Incline DB Bench press x 12 + Single arm bent row x 10/10 + Barbell high pull x 12 – 8-10 minutes: Deadlift x 8 + Med Ball side/side/back/throw x 10 + Suitcase carry >/< |
| Work |
| EMOM x 15 minutes (alternate minutes) 1) Forward box push >< + Backwards box push >< 2) Ski x 175M 3) KB Swings x 8 + Burpees x 5 |
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