| Wednesday |
| Warm Up |
| – Guad Run – 3x: walkouts x 3 + superman x 6 + dead hang x 15s – 2x: BB+ Good morning x 8 + BB+ Back Squat x 8 |
| Strength |
| 1: Hang power cleans: 6-6-6-6 2: 4x: KB Swings x 10 + toes to bar x 12 + Bear Stance DB Rows x 6/6 |
| Work |
| 15 minutes: – suitcase carry (to dumpster and back – switch hands as needed) – wall walks x 3 – varied push ups x 10 – 250M Ski Finisher: Coaches choice (if time) |
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