| Thursday |
| Warm up |
| 2x: Lateral lunges x 6 + Yoga push ups w/ toe tap x 6 + prone scorpion x 6 1x: Lat/shoulder band stretch x 1 min/1 min 2-3x: Squat rotation x 4 + Forward lunge stretch x 4 + Press/Windmill x 3/3 |
| Strength |
| 15 mins – DB Snatch x 6/6 – L-sit flutter kicks x 20s – Seated band row to external rotation to press x 12 – DL x 5 + Farmer carry >< + DL x 5 |
| Work |
| 18 minutes: 4000k Ski with team (3) – Each person pulls x 20 1st: 10 v-ups 2nd: Plank pull x 10 (total) 3rd: Wall walks x 3 |
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