| Warm up |
| – Seated rotational stretch x 4 + prone scorpion x 4 + hip lift x 5 w/20s hold on last rep – Lightly weighted goblet step back lunges x 10 + tip toe goblet squats (scale as needed) x 6 + |
| Strength |
| Back squats: 1) 2×8 (warm up) 2) 2×6 (3s eccentric + 2s pause at bottom) 3) 2×12 (lighter weight – controlled speed – deep) |
| Work |
| Partner Work – 2 rounds of each. Share the reps: – 650m Ski- 50 Goblet Squats – 650M Row- Weighted walking lunges x 50 – 60 calorie bike- plate push >< x 4 |
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