| Friday |
| Warm up |
| 5 min cap – 2x: Crab bridge w/ reach x 6 + Plank wave push-ups x 5 + air squats x 10 5 min cap – 2x: Kb swing x 10 + forward lunge rotation x 4 + Prone swimmers x 10 |
| FYF |
| Team 12k Ski: 4-5 per team. Movements to be completed to/from the skierg. 0-3km: Slider plank pull/push 3-6km: Walking Lunges 6-9km: Burpee Broad Jump 9-12km: No movement – complete last 3k as fast as possible switching every 10-12 pulls |
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