| Friday |
| Warm up |
| 8-10 min Dynamic (coaches choice) |
| IWT |
| 3x: – 10 x goblet squat – 2 min Ski – 90s rest Rest 2 minutes after completing 3 blocks 3x: – 10 x DB Thrusters – 2 minute row – 90s rest Rest 2 minutes after completing 3 blocks 3x: – 10 x KBS – 2 min bike – 90s rest |
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