Rest Day   Or (Optional Workout)   Warm Up: – 1 Minute Row – 1 Minute Banded Overhead Stretch Per Side – 1 Minute Ski

Warm Up: – 1 Minute Ski Erg – 10 Kip Swings – 10 Easy Box Jumps – 10 Broomstick Pass Throughs, Then – Group Hang

Warm Up: – 200m Jog – 10 Step Ups Alt Legs – 1 Minute Calf Stretch Per Side – 10 Empty Bar Good Mornings  

Warm Up: – 1 Minute Air Bike – 10 Broomstick Pass Throughs – 10 Ring Rows – 10 Kip Swings   5-4-3-2-1 Bench Press  

Warm Up: – 1 Minute Air Bike – 15 Wall Air Squats – 75 Single Unders – 1 Minute Frog Stretch – 1 Minute Empty

Warm Up: – 200m Jog – 1 Minute Calf Stretch Per Side – 1 Minute Ski Erg – 1 Minute Glute Stretch Per Side –

Warm Up: – 1 Minute Ski Erg – 15 Russian KB Swings – 10 Broomstick Pass Throughs – 10 Easy Box Jumps – 10 Empty

Rest Day   Or (Optional Workout)   5 x 20m Back Rack Barbell Walks   **Increase Weight Each Round Where Possible   Then   10

Warm Up: – 1 Minute Air Bike – 20 Easy Step Ups Alt Legs – 60m Light Farmers Carry – 1 Minute Calf Stretch Per

Warm Up: – 1 Minute Ski Erg – 10 Empty Bar Bench Presses – 10 Kip Swings – 1 Minute Thoracic Mobility   10 Rep

Warm Up: – 300m Jog – 15 Russian KB Swings – 1 Minute Long Lunge Stretch Per Side, Then – Group Barbell Power Clean Drills