| Monday |
| Warm up |
| – 3x: Jumping jacks x 15 + dive bomber push ups x 5 + chest stretch on wall x 20s/20s – 3x: High knees in place x 20s + air squats x 20s + push ups x 20s |
| Strength |
| 2x each then back to the top for 1x: 1) Floor press x 30s for reps + Bent row x 30s 2) OH Triceps extensions x 30s + max rep band curls x 30s 3) Max rep band pulls x 30s + max rep Russian Twists x 30s. |
| Work |
| Tail pipe: With a partner complete 3 rds of the following as quickly as possible. Rower only rows when P2 has KB’s in front rack. P1) Rows 250 P2) Holds dual front rack (53’s/35’s) Once you and your partner have finished, complete a 1k ski as fast as possible. |
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