| Monday |
| Warm up |
| – 2 min. Jump rope – 2 min. Body rock – 3x: scorpion x 4 + plank wave push ups x 5 + inch worm x 5 – 3x: jumping jacks x 20 + dive bomber push ups x 5 + Arm circles x 10f/10b |
| Strength |
| ~20 min 5x: – BB Press (strict or push) x 10 – Deficit Push Up x 8 – R. Twists x 40 – DB Snatch x 5/5 – Windmill x 3/3 |
| Work |
| 1. Individual 5 min ski: Retest from 1/8/25 2. Remaining time: (light – recovery pace) DB Plank pulls x 10 + V Ups x 10 + DB At shoulders squats x 10 |
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