| Friday |
| Warm up |
| – Guad Run – 2x: Barbell GM x 10 + BB Step back lunges x 10 (total) + BB Squat x 10 – Hamstring Slider stretch x 1 min each side |
| Strength |
| 1) EMOM x 6 minutes: – Deadlifts x 5 + Alt. Explosive Box Jump Ups x 12 2) EMOM x 6 Minutes : – Burpee jump over DB x 5 + Single arm DB ground to OH x 5/5 |
| Work |
| With a partner: 1) 1K Row. If not rowing, holding Medball OH. 2) 1k Ski: If not skiing, Holding heavy KB suitcase style. Switch anytime. 3) 10 total B.A.R, 5 each. (you go I go, each run counts as a rep). If not running, Hold FLR |
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