| Friday |
| Warm up |
| 1. 2 min Machine 2. 3x: Feet Elevated push-ups x 8 + band pull apart x 12 + Band Pass Throughs x 10 |
| Strength |
| 1. BB Bench press w/bands: 8-8-8-8 2. 3x: 8-10 chin ups + slider push ups x 5/5 + Ab Roller x 10 |
| Work |
| 5000m Team ski After each turn: – Forward box push w/2plates – 1 x 20# Medball OH at all times |
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