| Monday |
| Warm up |
| – 3 min Row – 6 minutes: 10 push ups + 15 Air squats + 20 Mt. Climbers (feet to outside of hands) |
| Strength |
| 1) 3x: 8 SA KB Swings + 8 SA FR step back lunges + 8 SA KB Sit ups – Switch to other side. Try to complete both sides before resting 2) 3x: SA FR Squat to press x 5/5 + Squat position halo x 10 + banded slider knee tucks x 12 3) 3x: Deficit push ups x 10 + Pull up/Ring Row x 10 + Kneeling slam ball slams x 8 |
| Work |
| 12-15 mins: – Dual KB Clean > Squat > Press x 8 – Ski x 100m as fast as possible – Plank up downs x 12 (control) – Row x 150m as fast as possible |
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