| Warm up |
| – 3x: Small arm circles x 20s + OH Raises x 20s + pull apart (unweighted) x 20s – Plank position shoulder touches on coaches cue (2 minutes) – 8 minutes: KB Press > Windmill x 3/3 (light) + 20s dead hang + superman pull downs x 12 + push ups x 10 |
| Strength |
| 12>2 (by 2’s) Seated barbell press + Pull ups (increase weight as reps decrease) 16>2 (by 2’s) DB Floor press + Prone DB incline row 10>1: DB Biceps curls/Lateral raises |
| Work |
| 90s to complete w/rest during remaining time. – Plate ground to OH x 10 + Row x 15 calories – Wall walk x 3 + Ski x 15 calories – suitcase/over overhead carry: R>/L<- KB Dual Front rack carry ><- Farmer carry >< |
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