| Warm up |
| 15 minutes: – Blue awning run – Bear crawl >< (14 steps apart) – Plank wave push ups x 5 – Light bent fly x 10 – Alternating push ups x 8 |
| Strength |
| 10 minutes: 1) 10 x dumbbell bench press + 20s of band assisted pull ups + plank position band pulls x 10/10 10 minutes: 2) 4x: Half kneeling DB Press x 8/8 + DB Transfer x 12 + DB plank pull x 12 total |
| Work |
| Teams of 3: – Complete at 4000m Ski – no more than 15 pulls per person. If more than 3 on a team, no more than 12. Alternate movements after each turn: 1) Weighted step ups x 10 2) Light DB Squat jumps x 12 3) Wall walks x 3 |
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