| Warm up |
| 1. 2-3 person ski x 4 minutes 2x: Bear crawls >< + crab walks >< 6 minutes: Push ups x 8 + curl to press x 10 + superman pull downs x 10 + dead hang x 20s |
| Strength |
| 1. DB incline press > DB Incline together press > gorilla rows x 12 2. Barbell push press x 5 + banded straight arm pull downs x 10 + box dips x 6-8 |
| Work |
| 1. Elevated Dive bomber push ups x 8 + Dual DB Bent row x 8 + leg lifts over KB x 12 total 2. Blue awning run + dual DB hammer curls x 10 + Side plank hip dips x 20s/20s + Dual DB lateral raises x 10 |
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