| Warm Up |
| – Guadalupe run x 2 8min: – Row x 150m + Barbell GM x 8 + Barbell step back lunges x 8 total + Barbell squat x 8 + 5 min: Deadlift prep |
| Strength |
| – Deadlift x 5 – SA KB Press x 5 + OH Carry >/< + 5 press – switch hands and repeat – Elbow plank position band pulls x 12/12 – Triceps kick backs x 12/12 |
| Work |
| With a partner: – 80 calorie ski – 80 goblet squats – 80 calorie bike – 80 Medball bench press – 80 calorie row – 80 KB Swings |
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