| Thursday |
| Warm up |
| – 3x: Dynamax ball dead bugs x 10 total + Banded GM x 12 – Forward lunge w/front toes elevated 1m/1m – 3x: Lateral band walks x 12/12 + banded squats x 10 + SA KB swings x 5/5 |
| Strength |
| 1) 3x: 3s Pause front squat x 5 + Triceps pull downs x max reps in 20s 2) 3x: Front Squats x 5 3) 3x: Back Squats x 5 |
| Work |
| With a partner alternate between sections 1 and 2 as many times as possible in 15 minutes: 1) Ski x 500m + Plate push x 6 (>< = 1) 2) Bike x 1000m + Barbell thrusters x 20 |
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