| Friday |
| Warm up |
| 2x: Forward lunges > + Lateral lunges < + Calf scoops > + High knees < + punter kicks > + Duck walks < 2x: Deadhang x 30s + Supine Scorpion x 4 |
| IWT |
| 45 mins 3x: 10 x BB Thrusters 2:00 Ski -2:00 Rest +1 min rest 3x: 10 x Plate Sit Up 2:00 Bike -2:00 Rest +1 min Rest 3x: 10 x DB Bench Press 2:00 Row -2:00 Rest |
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