| Warm Up |
| – 4min ski – 5min: 20s dead hang + KB Swings x12 + strict press x12 light – HPC Overview + Speed drills |
| Strength |
| HPC: 6-4-2-2-2 3x: BB Front rack step back lunges x6/6 + speed skater>box jump x5/5 + Lateral band walks x12/12 |
| Work |
| 12-15 minutes of work: – DB wtd. Bear crawl >/< – Wall sit front raises x 15 reps – Burpee to broad jump x8 – Heavy DB Push press x 10 |
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