| Warm up |
| 10 minute warm up: Bear Crawls >< + Dive bomber push ups x 5 + 100m Ski + WFHSH x 20s or feet elevated hold x 20s |
| – 3x: Plank position DB Transfer x 10 + DB Z-Press x 12 + Triceps pull downs x 12 Complex style: 5x: Barbell Strict Press x 8 > Push Press x 5 > Push Jerk x 2 (rest 90s between each set) |
| Work |
| Teams! – 5000m Row – Alt. Movements after each turn: 1) Plate push >< 2) Plate Ground to OH x 10 3) Alt. V-ups x 12 |
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