| Saturday |
| Warm Up |
| 4 min Team Ski (warm up pace – 10/12 pulls per person) 5 min Pass through x 10 Forward lunge x 10 Step back lunge x 10 Band pulls x 12 5 min Dive bomber x 5 Lateral lunge x 10 Prone scorpion x 4 Squat rotation x 10 |
| Work |
| 5 sets :45/:15 – Plate Push – Push Up Toe Taps – Head cutter – Alt v up – Ski/Run (choice) -2:00 rest Cool down/finisher (3-5 min) Partner BB Curl Ladder (you go, I go) 10-8-6-4-2 (if time remains go back up -4-6-8-10) *empty Barbell |
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