| Warm up |
| – Squat hold x 2 minutes – stay in motion – 2x: Hurdle walks >< + Calf scoops >< – 2x: High knees >< + Butt kicks >< – 2x: Full court side shuffle >< immediately into sprint >< |
| Strength |
| 3x: – Partner banded back pedal >< – Wide stance Dual KB RDL x 12 – Banded knee lift w/rotation x 6/6 – 3-4 sets x 5: Back squats w/5s pause at bottom position. Stay tight at bottom, do not bottom out. After each set: Band walks x 10/10 + Standing straight leg kick backs x 10/10 |
| Work |
| 1) Individual 1000m Ski 2) – Ab Rollouts x 10 + Alt. KB Swings x 12 + Feet outside of hands slide pikes x 10 |
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