| Warm up |
| 12 minutes: – Blue awning run – Calf scoops > + fig. 4 < – KB RDL x 8 – Dive bomber push ups x 5 – Goblet squats x 8 |
| Strength |
| 3x: – 1 ¼ squats x 5 – Plank position DB Transfer x 10 – Kneeling biceps curls x 10 – Triceps pull downs x 12 |
| Work |
| With a partner: 2x: – Ski x 500 – 50 Goblet Squats 2x: – 6 plate push >< – 100 Russian twists 2x: – 500m Row – 50 Barbell shoulder to OH any way |
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