| Monday |
| Warm up |
| 2x: Bear crawl >< + Crab walk >< 2x: Plank wave push up x 5 + Dead hang x 30s 2x: HS Hold x 30s + bent fly w/plates x 10 |
| Strength |
| 1) 3x: Press/suitcase hold: One hand has heavy suitcase hold while other hand does strict press x 8/8 + 5 Pull ups with 10s chin over bar hold on last rep 2) 3x: Bent over seesaw row with KB’s x 12 + dynamax kneeling chest pass throw to wall x 10 3) 3x: Single arm heavy DB press (any way) x 8/8 + Barbell curls x 12 |
| Work |
| 3-4x: – Slider pull>/Push < – Plate sit up x 10 – KB or DB Windmill x 5/5 Finish with 500m Ski |
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