| Friday |
| Warm up |
| – 2x: Bear crawl >< + Weighted arm circles x 10/10 + hip lifts x 10 – 2x: Alt. push ups on KB x 8 + KB Press x 5/5 + Goblet squat x 10 |
| Strength |
| 1) 3x: Med ball DB incline press x 12 + chin over bar hold w/knee tuck (sup. grip) x 20s + body saw x 10 2) 3x: Barbell back squat x 8 + supine partner leg raises x 12 + 6pt banded kick backs x 10 |
| Work |
| 6k team ski: Teams of 3-4 Alternate between the following after your turn on ski: 1) Plate push >< 2) DB push press x 10 3) KB Swings x 10 |
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