| Wednesday |
| Warm Up |
| – B.A.R – 2x: Dive bomber push ups x 5 + band pulls x 12 + chin over bar hold x 15s – 2x: Hip lifts x 10 + banded GM x 10 + high knees in place x 20s |
| Strength |
| 1) 5x: Heavy backwards box push > forward box push < (down and back = 1) *Group up, you go I go style, take turns as needed 2) 3-4x: Barbell bench press x 12 + Wide grip pull ups x 5 + FFE weighted Step back lunges x 12 total |
| Work |
| Teams of 3: 5 min max distance Ski (10-12 pulls) 5 min max distance Bike (20s) 5 min max distance Row (15-20 pulls) |
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