| Warm up |
| 10 minutes: – 20s Ski + Bear crawl >< – 20s Ski + Weighted arm circles x 12/12 – 20s Ski + Prone scorpion x 6 – 20s Ski + Wall walks x 3 20/10 x 10 alternating: V-ups/Rest and Push ups/Rest |
| Strength |
| 15-20 minutes of work: – 3 cone slider pull w/5 push ups at each cone – 5 pull ups w/20s chin over bar hold on last rep – DB Pull over on bench x 10 – Kneeling DB Alt. curls x 12 – DB Triceps kick backs x 10/10 |
| Work |
| – Row x 200m – Dual KB Clean and press x 8 – Wall walk x 3 – DB Plank row w/2s pause at top of each pull x 8 |
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