| Monday |
| Warm up |
| – 8 minute: >< slider pulls + Ski x 100m + plank wave Push ups x 5 + squat jumps x 5 2x: Chest stretch x 20s/20s + yoga push up x 5 + side plank x 20s/20s Deadhang x 60s (done sometime during warm up) |
| Strength |
| 2 sets of each, then back to top for 1x: 1) Dual DB Squat and SA press x 5/5 + Plank Row to press x 5/5 + Dual kneeling curl to press x 8 2) 5 pull ups (or ring rows) with 2s hold at top and 2s hang at bottom + Slider push ups x 5/5 + 2 cone SA OH Carry w/3 press at each cone 3) DB’s together bench press x 30s + max rep push ups x 20s + body saw x 8 |
| Work |
| 1) 1000m Ski – Retest 2) Remaining time: Elbow plank hip dip x 12 + plank pull x 10 + windmill x 5/5 |
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