| Tuesday |
| Warm up |
| – Guadalupe run – 2x: Double unders x 20 (50 singles) + Dive bomber push ups x 5 + Chest stretch on wall x 20s/20s – 2x: 30s dead hang + 30s wall facing HS hold |
| Strength |
| 1) 3x: Deficit push ups x 10 + Pull ups x 8 + Wall walk x 3 2) 4x: Barbell bench press x 8 + Alternating dumbbell curls x 12 + SA Fly x 10/10 |
| Work |
| Team ski x 4k No more than 20 pulls each After first turn: DB Press x 10 After second turn: Plank pull x 6 After third turn: Russian twists x 20 |
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