| Warm up |
| 5 min: Banded walks Forward >/Backwards < + KB Goblet Squat x 10 + Jumping jacks x 15 5 min: Yoga push ups x 5 + Band row to rotation x 5 + DB Strict press x 10 |
| Strength |
| 10 min: BB Front squat x 6 + wtd FFE jumping lunges x 12 + cross body mt. climbers x 20 8 min: KB Front Rack/OH Carry >< (Switch at the cone) + Wtd. KB Sit up x 5/5 + Kneeling straight arm banded pull downs x 10 |
| Work |
| 3-4 Person teams: 1) 2000m Row – After each turn, plate ground to OH x 10 2) 4000m Bike – After each turn, 8 Goblet squats 3) 2000m Ski – 2 wall walks after each turn |
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