Warm Up: – 1 Minute Ski Erg – 10 Empty Bar Strict Presses – 1 Minute Dead Hang From Pull Up Bar – 20 Easy

Warm Up: – 1 Minute Ski Erg – 15 Russian KB Swings – 10 Ring Rows – 100 Single Unders, Then – Group Barbell Hang

Warm Up: – 1 Minute Air Bike – 15 KB Dead Lifts – 8 Slow Burpees – 1 Minute Glute Stretch Per Side   25

Warm Up: – 1 Minute Row – 15 Air Squats – 10 Ring Rows – 10 Light Single DB Strict Presses Per Side   3-3-3-3

Warm Up: – 150m Jog – 1 Minute Calf Stretch Per Side – 1 Minute Air Bike – 1 Minute Lower Back (QL) Stretch Per

Warm Up: – 1 Minute Ski Erg – 10 Empty Bar Good Mornings – 10 Kip Swings – 1 Minute Banded Overhead Stretch Per Side

Rest Day   Or (Optional Workout)   Warm Up: – 1 Minute Air Bike – 10 Broomstick Pass Throughs – 10 Step Ups Alt Legs

Warm Up: – 1 Minute Ski Erg – 10 Empty Bar Bench Presses – 10 Easy Box Jumps – 1 Minute Chest Stretch Per Side

Warm Up: – 1 Minute Row – 15 Air Squats – 1 Minute Couch Stretch Per Side – 20 Walking Lunge Steps   10 Minute

Warm Up: – 1 Minute Air Bike – 15 Light KB Dead Lifts – 30m Light Dog Sled (2 x 15m) – 1 Minute Frog