| Friday |
| Warm up |
| 2x: Hurdle walks > + forward lunge rotation < + A-skips > 2x: Side plank hold from hand x 30s/30s + KB RDL x 10 + Air squats x 10 |
| Strength |
| 15 minutes: – 2 cone DB Carry. 5 curls at each cone. 90degree carry between cones (15 total curls) – FFE Step back lunges x 12 – Lateral raises x 12 – Hip Thrusts x 8 |
| Work |
| Cycle through for remaining time: Ski x 200 – Barbell ground to OH x 8 (goal is as heavy as possible) Bike x 750 – 10 Front Squats (no rack) Row x 250 – Deadlifts x 10 |
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