| Thursday |
| Warm up |
| – Light KB Goblet Squat hold x 1 minute – Dive bomber push ups x 1 minute – Dead hang x 1 minute – 2x: Side shuffle >< + Pogo hops >< + Bear crawl >< – 3x: Sprint >< |
| Work |
| With a partner: 80-60-40 – Ski Calories – KB Swings – Push ups 100-80-60 – Bike calories – Slamball slams – FFE Jumping Lunges – 3000m Row (20 pulls each) – After each turn: – 20 Alt V-ups |
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