| Friday |
| Warm up |
| 3 min Ski – 10 pulls each 10 minutes: – 10 Push ups – 15s chin over bar hold – 10 air squats – 15 band pull aparts |
| Strength |
| 18-20 minutes: 1-10 Barbell bench press 10-1 pull ups *go weighted when/if possible on the pull ups – sub inverted rows if needed) |
| Work |
| 8-10 minutes: 2-4-6-8-10-12…. – Burpee jump overs – DB Thrusters – Plank pulls (no push up) Finisher: 4-5 min Bike (Teams of 3) Slider sprints >< between turns (hands on sliders) |
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