| Monday |
| Warm up |
| – 3x: Goblet squat x 10 + band walk x 12/12 + 6 pt. Knee rotations x 10/10 – 3x: slider hamstring curls x 12 + banded kick back x 10/10 |
| Strength |
| 1) 3 x 20 Back Squats -Rest 2-3 min between sets (Recover/Stretch) 2) 3 x 12 Barbell RDL + band pulls x 15 |
| Work |
| 12 minutes: – 100m Ski – Forward box push >< – FFE Jumping lunges x 16 (weight optional) Finisher: Wall Sit |
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