| Saturday |
| Warm Up |
| – 2 min Body Rock Step Through – 1x: prone scorpion x 4 + seated straddle stretch x 60s – 1x: High knees > + punter kicks < + A-skips > + B skips < – 2x: Push ups x 5 > sprint >< + Seated to sprint >< + supine > sprint >< |
| Work |
| 2 rounds of each, back to top for 1 round of each 1) Row x 250 + dual KB clean x 8 + Dual KB press x 8 2) P Lot run x 2 + Goblet squats x 12 + Side v-ups x 12/12 3) Battle rope x 30s + FFE jumping lunges x 20 (lightly weighted) 4) Bike x 500m + 10 DB Push press + OH Hold x 30s |
| Finisher |
| 5) Team Ski with Plate Push |
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