| Warm up |
| 6 minutes: Pull-ups x 8 + plank wave push ups x 5 + air squats x 10 6 minutes: KB Cleans x 5/5 + forward lunge rotation x 4/4 + superman pull downs x 10 |
| Strength |
| Team 12k Ski: Person 1 starts on skier, after 30s person two does movement to skier and switches places with person who does movement back to line. 0-4K: Plate push 4-8K: Slider pull 8-12k: DB bear crawl |
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