| Warm up |
| 1) 5 minute ski – steady pace 2) 6 minutes: Band walks x 10/10 + push up shoulder tap x 10 + SA OH Squat x 3/3 Couch stretch x 1m/1m Frog stretch x 2m |
| Strength |
| 1) 5x: 150m Ski Sprint + 5 hang cleans (full squat) – make transition from ski to hang cleans quick, then rest as needed 2) 5x: 150m Row + Barbell strict press x 8 (no rack). Make transition from row to press quickly, then rest as needed. |
| Work |
| 1) 30/15 x 4 bike sprint. Then rest 1 min and repeat again. Remaining time: 2) 5x burpees + DB Ground to thruster x 5 + DB Plank pull x 10 + DB Deficit push ups x 10 |
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