| Warm Up |
| Dynamic fun! |
| Strength |
| Unweighted x 3 sets – short breaks as needed: – Kneeling barbell high pull x 10 + Kneeling barbell curls x 10 + Kneeling barbell press x 10 – 3x: Renegade row x 8 + Feet elevated side plank dips x 12/12 + DB Floor press x 12 |
| Work |
| – 300m ski/island run/600m bike – Toes to bar x 10 – DB power clean x 10 – DB Push ups x 10 – DB Squats x 10 Complete 3 sets, switch the breathing component each time. |
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