| Warm up |
| – 5 minutes: Bike x 30s + forward lunge rotation x 4 + prone scorpion x 4 – 5 minutes: 10 air squats + 10 KB Swings + 10 step throughs – Frog Stretch x 3 minutes |
| Strength |
| 1) 10 minutes: WTD box step ups x 16 + Lightly wtd. Lateral lunges x 10 alt. + SL RDL W/Foot on pad x 6/6 2) 10 minutes: Barbell back squat x 8 + Banded glute bridge x 10 + banded slider hamstring curls x 10 |
| Work |
| 20-15-10-5 – Calorie Row – DB Thrusters (light/moderate) – Jumping slamball Slams – Wtd. V-ups When finished, complete a 500m Ski. |
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