| Warm up |
| 10 minutes: – 20s Ski + Bear crawl >< – 20s Ski + Weighted arm circles x 12/12 – 20s Ski + Prone scorpion x 6 – 20s Ski + Wall walks x 3 Then 20/10 x 5: DB Press/OH Hold |
| Strength |
| – 3x: Barbell bench press x 10 + Pull ups x 10 – 3x: Seated alt. DB Press x 16 total + Pendlay Barbell bent row x 10 – 3x: DB Lateral raises x 10 + DB Together press away (from standing position, squeeze DB’s together and press away from chest) x 10 + DB Pull apart x 10 |
| Work |
| Work for 1 minute for max reps at each station, rest as needed as you move to next movement: – Row for calories – Plate push – Alt. DB Ground to OH – DB Curl to press (light/mod) |
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