| Warm up |
| 1) Guad Run 2) 2x: High knees >< + A-skips >< + Butt kicks >< 3) 5 minutes: Air squats x 10 + Dive bomber push ups x 5 + KB Swings x 10 |
| Strength |
| Teams of 3-4 complete the following: 1) 5K Ski – After each turn: 5 Box jumps + 8 slam ball slams 2) 5K Row – After each turn: DB Snatch x 5/5 + Heavy goblet squat x 5 3) 10K Bike: After each turn: Plate push >< (8 steps apart) + DB Sit up w/press at the top of each rep x 5 |
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