| Friday |
| Warm up |
| – Team Ski x 5 Minutes (10-12 pulls) – 3x: Dive bomber push ups x 5 + Straddle sit up & Reach x 10 – 20/10 x 6 Push up/FLR |
| Strength |
| 1) Barbell Bench Press: 8-8-6-6-4-4 – After 8’s – Kneeling Streight Arm Pull Downs x 10 – After 6’s – Chin ups x 8-10 2) 3-4x: – DB Chest Fly on Bench (slow/controlled) x 10 + Single DB OH Tricep extension x 12 + Banded face pulls x 10 |
| Work |
| As many rounds as possible in 12 minutes. Each new round increases by 2 reps on each movement: 2-4-6-8-10-12…. – Burpee over barbell/DB (over and back) – Z-Press (barbell or DBs) – Goblet Squat |
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