| Monday |
| Warm up |
| 8-10 Minutes: – 100 m Ski + Plank wave push ups x 5 + dead hang x 20s + Lateral raise OH x 10 + Jumping jacks x 12 |
| Strength |
| 15 minutes: – 3 cone high/low carry with 3 press at each cone for 15 total. (DB low/KB high) – weighted sit up to press x 10 – Seesaw bent row x 12 – Slider pike x 10 |
| Work |
| 20 minutes: – 2 minute max calorie row/ski/bike (alt.) – Alternating push ups x 10 – Pull ups x 8 – DB Ground to OH x 5/5 |
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