| Tuesday |
| Warm up |
| – 3x: Bear crawl forward > backwards < + Band pass through x 10 – 3x: 15s chin over bar hold + prone swimmers x 8 – 3x wtd: Arm circles 10f/10b + 10 lateral raises + 10 pull aparts |
| Strength |
| – 3x: DB Incline press x 10 + Pull ups x 8 – 3x: Barbell row x 8 w/5s pause every 4th rep. + Kneeling lat pulldown x 10 |
| Work |
| 1) 500M Ski 2) 3x: DB Burpee > DB OH x 8 + Side v-ups x 12/12 3) 3x: Wall walk x 3 + SA KB Swing x 5/5 + OH Step back lunges x 5/5 4) 500M Ski |
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