| Thursday |
| Warm Up |
| – Jump rope x 2 minutes – 2x: Bear crawls >< + Crab walk >< + Frog hop >< – 2x: Side shuffle >< x 2 + Sprint >< x 2 – Body rock x 2 minutes |
| Strength |
| 3x: Split Stance SA Dumbbell row (unsupported) x 8/8 + SA OH Tricep ext. X 10/10 + Elbow Plank SA band pull x 10/10 4x: Seated Barbell press (from rack) x 8 + half kneeling band chops x 8/8 3x: Dumbbell curl to press x 8 + band resistance deadbugs x 10 |
| Work |
| 12 minutes: – Ski x 200m – Hang power clean and press x 5 – Body saw > pike x 10 – Push ups x 10 (be creative – diamond, change hand position each rep, alternating on yoga block, etc) |
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