| Warm up |
| – Guadalupe run – 2x: Hurdle walks > + Figure 4 < + Bear crawls > + Gator crawl < – 2x: Little man in the woods x 20s + Push ups x 20s + partial squat jumps x 20s |
| Strength |
| 1) 3x: Barbell bent row x 10 + Alt. push ups x 10 2) 3x: Dual DB Push Press x 10 + OH/Suitcase carry R></L>< 3) 3x: DB Medball incline bench press x 10 + Superman pull downs x 10 + Banded brunches x 10 (band anchored to skierg, feet in band) |
| Work |
| 1) 30/30 x 4 Bike Sprints 2) 3x: Slider Pull/Push >< (10 steps apart) + Headcutters x 10 3) 3x: Ski x 150m + Dual Front rack hold x 30s |
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