| Friday |
| Warm up |
| 2x: Lateral lunge > rotation x 4 + dive bomber push ups x 5 + leg elevated ham stretch x 20s/20s 2x: Leg swings x 10/10 + chin over bar hold x 15s + squat rotation x 4 4x: 20/10 bicycle crunches + 4pt hold 20/10 x 5 squat jump/squat hold |
| Work |
| – 2500M Bike – 100 butt to ball air squats + 30 toes to bar (break up as needed) – 1250M Row – Head cutters x 40 + 50 slams (break up as needed) – 1000M Ski – Backwards box push >< x 6 + 75 push ups (take break from box and perform push ups as needed) |
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