| Warm up |
| 3x: Jumping jacks x 12 + air squats x 12 + step through rotation x 4 3x: Banded squats x 12 + band walks x 12/12 + leg lift to abduction x 10 3x: Heavy goblet squats x 8 + broad jumps x 5 |
| Strength |
| 15 minutes: – FFE Bulgarian Split squat x 8/8 – Speed skaters x 10 – Single foot calf raise x 12/12 – DB RDL x 10 |
| Work |
| – 100m Ski + 10>1 Front squat You can increase weight as you go, but challenge yourself from the beginning. Keep ski at maximum effort |
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