| Warm Up |
| – 2x; 90/90 x 10 + 90/90 position torso rotations x 4 + cat/cow x 10 – 1x: Supine scorpion x 4 + Prone scorpion x 4 + forward lunge rotation x 4 – Horizontal pulls (barbell on rack) x 8 w/10s hold at top of last rep + HS Hold x 20s + Dead hang x 20s |
| Strength |
| – 2 cone pull/push with 4 push ups and 4 slider pikes at each cone (12 total of each) – upside KB halo x 16 alt. Reps – SA OH Step back lunges x 8/8 – Kneeling straight arm pull downs x 12 – Seated DB Behind head Triceps ext. |
| Work |
| 1. With a partner: 800m Ski Individual work: – Single arm DB Thrusters x 6/6 – Weighted sit ups x 10 – Superman pull downs x 10 – Side/Side/Back/Throw to wall x 10 |
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