| Friday |
| Warm up |
| 1) 20/10 x 4: Squat/Squat hold 2) 20/10 x 4: Push ups/FLR 3) 20/10 x 4: Superman pull downs/Hold in superman position |
| Strength |
| EMOM x 12 minutes – alternate sections 1) DB Hang clean (catch it in a squat) x 8 2) DB Z Press x 12 3) Slams x 12 |
| Work |
| Team Tri. for time: 1) Row x 3k 2) Bike x 4k 3) Ski x 3k |
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