| Friday |
| Warm up |
| – 2x: Bear crawls > + Inch worms < + lateral lunges > + figure 4 < – Couch stretch x 90s/90s – 3x: High knees x 20s + Squats x 20s + mt. climbers x 20s |
| Strength |
| 4x: – Loaded forward box push >< – Half kneeling single arm press x 6/6 – Plate sit up x 10 – Plank pull to press x 5/5 |
| Work |
| 1) 3x: 250m Ski + plate push >< *Rest 60-90s between sets. Go fast during work. 2) 3x: Weighted box step ups x 16 + toes to bar/knee tucks x 8 3) 3x: Bike x 500m + Deadlifts x 5 + Push ups x 10 |
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