| Wednesday |
| Warm Up |
| – 5 min: Band pulls x 15 + Deadhang x 30s + dive bomber push up x 5 – 5 min: Push up w/shoulder taps x 8 + Side plank hold x 20s/20s + inch worm x 5 |
| 1) 4x: 12 barbell bench press + SA Heavy Row x 10/10 + Chin up (on single ring) w/5s down x 6 reps 2) 3-4:Medball side/side/back/throw x 10 per person + box/ring dips x 10-12 |
| Work |
| **1000m Ski Retest if missed Monday/Tuesday – 20 burpee buy in 20-15-10-5 – Knee tuck V-ups – Superman pull downs – Bent fly – Box toe taps – DB supine curls – 20 burpee buy out |
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