| Warm Up |
| 3min Bike/Ski 6min: HS hold x20s + Squat jumps x10 + Plank shoulder taps x12 |
| Complete 2 of each and then back for 1: – Dual KB Cleans x6 + KB Front rack squat x6 + Dual KB push press x6 – DB hip lift press x10 + Seated band pull down x10 + Russian twists x20 |
| Work |
| With a partner complete one set of each and go back to the top: – Bike 60 cal + Side, side, back, toss x30 – Ski 60 calories + head cutters x40 – Row 60 cal + Hang power cleans x20 |
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