| – 1 minute of burpees!! – 5 min: Arm Circles x 12/12 + Swimmer claps x 10 + elbow plank up/downs x 30s – 5 min: Wall facing HS Hold x 20s + weighted forward raises x 10 + weighted pull apart x 10+ 20s dead hang |
| Strength |
| 1. Plank position pull > triceps extension x 10/10 + Alt. push ups on yoga block x 10 2. Kneeling alt. Press x 10 + prone incline alt. Rows x 12 total 3. Single arm DB Bench press (on medball if needed) x 8/8 + Chin ups x 3 + 20s 90 degree hold x 15s |
| Work |
| 3x: – Ski x 175m – Bear crawl plate push >< – DB Snatch x 12 alt. Then For remaining time: – blue awning run x 1 – Max rep push ups x 1 min – Max rep DB Clean and press x 1 min |
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