| Friday |
| Warm up |
| – 2x: Bear crawl > + Crab walk < + High knees > + punter kicks < + lateral lunges > – 3x: Band walks x 12/12 + KB Swings x 10 + 10s chin over bar hold – Frog stretch x 2 minutes |
| Strength |
| 1 round of each(cycle through) for 20 minutes 1) P1) Slider climbers x 40 P2) 10 Goblet Squats + Hold until partner is finished slider climbing. 2) P1) Plate push >< x 2 P2) R. Twists x 40 3) P1) Row x 250m P2) DB RDL x 10 + Farmer hold until rower is finished |
| Work |
| Then: Team Ski x remaining time 15-20 pulls each: After Each Turn, Frog hop ><. 1 20lb med ball overhead at all times. |
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