| Tuesday |
| Warm up |
| – Blue awning run (sub 250m Ski if weather is bad) 10 minutes: Push ups x 8 + Side v-ups x 10/10 + Dead hang x 30s + band pull aparts x 15 – Blue awning run (or 250 m Ski) |
| Strength |
| ~20 minutes: – Barbell bench press x 8-10 – Heavy farmer carry >< x 2 – Chin ups x 8 (wt’d if possible) – DB Z Press x 12 – Wtd. side bends x 12/12 |
| Work |
| 3x: 1 minute Ski sprints / 30s Rest Remaining time: – Sit up to throw x 10 + Renegade row x 6 + box dips x 8-10 |
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