| Warm Up |
| – Squat hold x 1 min – 3x: Jumping jacks x 20s + high knees x 20s + quick feet x 20s – 3x: Barbell RDL x 8 + Barbell strict press x 8 + Barbell squat x 8 (choose which you one you’ll be doing in strength) |
| Strength |
| 5 sets: – Barbell Deadlifts x 3 – Barbell Hang Power Cleans x 3 – Barbell Press x 3 – Choice: Barbell Front squat or back squat x 3 (do not drop behind you) |
| Work |
| With a partner: – 2k Ski: After every other turn: DB thrusters x 5 – 3k Bike: After every other turn: Deficit push ups x 10 + V-ups x 10 |
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