| Warm up |
| – 2x: prone scorpion x 4 + body rock step through x 10 + seated straddle stretch x 30s – 1x: High knees > + punter kicks < + A-skips > + B skips < – 8x: 20/10 Push ups/Rest |
| Strength |
| 1) 5×10 Bench press @ moderate weight with 1 min between each set. Try to go unbroken on all sets if possible. (12 minute cut off) Remaining time (approx. 10 min): 2) Push Jerk x 5 + Chin ups x 8 + DB Transfer x 12 total Strength will go until 40 min after. |
| Work |
| Continuous rounds with a partner x 12 minutes: – Barbell burpee jump overs x 20 – Barbell Hang power cleans x 20 – Barbell Thrusters x 20 – Slamball slams x 20 Then: As many ski calories as possible in 3 minutes with partner. 8 pulls each. |
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