| Friday |
| Warm up |
| 15 minutes: – 30s Machine (switch each set) – DB bear crawl ><- – Chin over bar hold x 10s + dead hang x 20s – Copenhagen plank hold x 20s/20s |
| Work |
| Teams of 3-4: (35-40 mins) 1) Team 3k Ski: After each turn complete 12 hands behind head squat jumps 2) Team 5k Bike: After each turn complete 10 slamball slams 3) Team 3k Row: After each turn complete 10 push ups **20lb medball OH at all times. |
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