| Saturday |
| Warm Up |
| 8-10 min: – 30s any machine – 10 Goblet Squats – 8 Push Ups – 10 KBS – 8 Jumping Lunges 2 sets: (barbell) – 5 FS – 5 PP – 5 RDL |
| Strength + Conditioning |
| 7 minutes of work/1 minute rest/transition (5 stations/40 mins) 1) 20 cal Ski + 15 Front Squats – 1 min Rest 2) 20 cal Bike + 12 Bench Press – 1 min Rest 3) 350m Row + 12 Deadlifts – 1 min Rest 4) 3 cone full court sprint x 2 + 15 Wall Balls – 1 min Rest 5) Suitcase/OH Carry >/< + 8 Burpee Over DBs/KBs + 5 Pull Ups/8 Ring Rows |
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