| Friday |
| Warm up |
| – 2 min Ski, Bike, and Row 1) 5x: 20/10 Jump Squat/Hold – Rest 30s 2) 5x: 20/10 V-up/hollow body hold – Rest 30s 3) 5x: 20/10 Press/OH Hold |
| Work |
| 20-15-10-5 Calorie Row 4-6-8-10 Deadlift 20-15-10-5 Calorie Bike 4-6-8-10 Front Squats 20-15-10-5 Calorie Ski 4-6-8-10 Barbell Thruster |
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