| Warm up |
| 15 minutes: – Ski x 150m – Dead hang x 30s – Plate lat raises x 12 + pull apart x 12 – Dive bomber push ups x 8 – Crab walks >< |
| Strength |
| 15 minutes: – ½ Kneeling band pull/DB press x 8/8 – Gorilla Row x 12 – Deficit push ups: 5 lower half + 5 upper half + 5 full – Front Rack/OH Carry: R>/L< – Partner band row x 16 w/3s pause every 4th rep Then: 3 minute FLR w/push up on coaches cue |
| Work |
| W/A partner: Complete as many sets in given time: – 50 calorie row – Slider Pull/Push x 10 total (down and back = 1) – DB medball Press x 50 – Pull ups x 30 |
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