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| Warm Up |
| Dynamic |
| Strength |
| 1) Deficit push ups x 8-10 + Chin ups x 6-8 + Kneeling forward raises x 12 alt. 2) Barbell bench press x 6 + straight arm pull downs > tri. Ext x 10 + bent over fly x 10 |
| Work |
| Goal: With a partner, reach 300 calories on row/ski: Every 3 minutes both partners perform: – 20 R. Twists – 12 OH Walking lunges – 5 Divebomber push ups |