| Friday |
| Warm up |
| 3 min Machine – 3x: KB Swings x 10 + V-ups x 10 + push ups x 10 – 3x: Goblet squats x 10 + Chin over ring hold x 15s + Mt. climber x 20 |
| Work |
| Team 12K 3K Ski: Slider push (2 sliders, 1 for each hand) **med ball OH 3K Row: forward box push 3K Bike: Bear crawl Plate push>/<drag **med ball OH 3K Ski: backwards box push **20lb Med ball over head every other 3K (see asterisk). |
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