| Friday |
| Warm up |
| – Parking Lot Run x 2 – Coach choice dynamic |
| Work |
| Team 12K Ski (45-50 min) 1-3K: Slider push (2 sliders, 1 for each hand) ** 3-6K: Bear crawls 6-9K: Plate push ** 9-12K: Frog hops **20lb Med ball over head every other 3K (see asterisk). |
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