| Monday |
| Warm up |
| – Ski x 3 minutes – 3x: Air squats x 20 + Dive bomber push ups x 5 + Body weight hinge x 10 – 20/10 x 4: Burpees/rest! |
| Strength |
| 1) 3x: Dual kneeling Alt. DB Press x 12 + SA bent row (heavy) x 10/10 + Plate Sit ups x 10 2) Barbell Push press: 5-5-5 3) Barbell Strict Press (no rack): 10-10-10 |
| Work |
| 21-15-9 Before each set, HEAVY backwards box push >< – Calorie Row – DB Thrusters – Pull ups/Ring Rows |
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