| Warm up |
| – 1x: Full court bear crawl >< + Crab walk >< – 5 min: Cross body lateral raise x 10/10 + 2 wall walks + deck squat x 5 – 5 min: DB Strict press x 12 + Slider pikes x 8 + superman pull downs x 10 |
| Strength |
| Continuous work for 15 minutes – Barbell push press x 5 – Half kneeling Front Rack/Band pull x 10/10 – Feet elevated side plank dip x 10 + 20s hold on last rep – Back to wall dual DB Curls x 10 – SA Banded kick back x 12/12 (controlled speed) |
| Work |
| Team 4k ski – 1 KB must remain in suitcase hold. Cannot touch the ground. Team burpee penalty (10 each) if it comes out of suitcase carry position. – teams of 3 – up to 20 pulls each – teams of 4 – up to 15 pulls each |
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