| Friday |
| Warm up |
| 1. Team Ski x 4 minutes 2. 3x: BB Good morning x 8 + shin box waves x 12 3. 2x: Supine scorpion x 4 + Banded glute bridge x 10 |
| Strength |
| 3x: KB Swings x 10 + Squat Jump > Broad Jump x 6 + Dual Front rack carry >< x 2 3-4x: Banded Deadlifts x 5 w/5s eccentric – Rest |
| Work |
| 2x each, then back to top for 1x: P1) Dual KB Snatch/C&P x 8 P2) 15 cal bike P1) KB Jump Squats x 12 P2) Plate sit ups x 10 P1) HS hold (scale – Feet elevated FLR) P2) 250 m Row |
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