| Saturday |
| Warm Up |
| – P Lot Run x 2 – 2x: KB Swings x 10 + V-ups x 10 + push ups x 10 – 3x: Goblet squats x 10 + Deadhang x 30s + Mt. slider x 20 |
| Strength |
| – Hang Cleans 6-5-4-3 > Front Squat 6-5-4-3 Notes: Complete 6 cleans and go right to 6 front squats. |
| Work |
| 3x: ski 200m + dual DB Squat x 10 3x: Bike x 15 cals + Barbell Strict Press (add weight as needed) x 10 3x: Side to side ab rollout x 12 + Burpee broad jumps x 8 |
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