| Friday |
| Warm up |
| 1) 3x: 30s Jumping jacks + 20s High knees + 30s yoga push ups 2) 20/10: Push up/FLR and V-up/hollow body. Alternate between the two movements for 6 total sets |
| Strength |
| Work |
| Team: 6k Row + 6k Ski First 3k: Bear Crawl to and back from machine. Second 3k: Burpee Broad jump to and back from machine Third 3k: Plate push to and back from machine Fourth 3k: Frog hops to and back from machine |
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