| Friday |
| Warm up |
| 3x: Banded walks x 12/12 + Banded squats x 10 + 6 pt banded kick backs x 10/10 3x: Superman Pull Down x 12 + Push Up x 10 + Pull aparts x 15 |
| Strength |
| Your choice: 1) 3-4x: Barbell bench press x 8-12 + Inverted Rows x 10 + Ab Roller x 10 2) 3-4x: Barbell back squats x 10 + Body Saw x 10 + single arm lateral raise x 10/10 |
| Work |
| Team 5k Ski After each turn: – Box Push >< + 6 Box up and overs (over is one, back is two) *1 med ball OH at all times |
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