| Friday |
| Warm up |
| 2x: 20 double unders (60 singles) + band pass through x 10 3x: B.A.R + Dive Bomber push ups x 8 + band pull apart x 12 |
| Strength |
| Bench press: (8)-6-6-6-6 3x: Deficit Push ups x 12 + ½ kneeling Banded Chops x 10/10 |
| Work |
| Team workout: – 5000 Meter Ski – DB Bear Crawl to Skierg, switch, other teammate crawls back, etc – 1 Slam/Dynamax Ball OH |
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