| Warm Up 1) 2 min Body Rock 2) 6 minutes: 100 m Ski + Band Pass Through x 10 + Forward Raise Pull Apart x 10 3) 6 minutes: KB Press-Windmill x 3/3 + Deadhang x 20s + Superman Pull Downs x 12 |
| Strength |
| – 3x: 2 Point Row x 6/6 + DB Together Floor Press x 10 – 3x: Chin Ups x 8-10 + Side Plank Hip Dip x 12/12 – 3x: KB Farmer Carry >/< + Alt. Z Press x 12 + Partner Band Pulls x 4/4/4 (12 total) |
| Work |
| 12-15 min: – Ski x :30 – Plate Sit Up x 15 – Ski x :30 – Alt KB C&P x 12 – Ski x :30 – DB Transfer x 12 – Ski x :30 – Tricep Pull Downs x 20 |
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