| Warm up |
| – Band pass through x 10 + Band pull apart x 15 + 20s OH reach open and close + big arm circles x 10/10 – chest stretch on wall x 20s/20s + DB S2OH x 10 + Chin over bar x 5s + active hang x 5s + dead hang x 10s |
| Strength |
| – Barbell strict press x 10 (no rack) + SA Forward raise > pull apart x 12 total + weighted push ups x 8-10 (or deficit push ups for scale) – Barbell push press x 8 + narrow grip pull ups x 6-8 |
| Work |
| Remaining time: – 20s WFHS shoulder tap (scale: No taps, FLR) – 2 cone 90 degree DB Carry w/5 curls at each cone (15 total) – Ab Rollouts side to side x 10 – Ski: 12 calories for speed |
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