| Warm up |
| – 2x: Leg swings x 10/10 + forward lunge stretch hold x 20s/20s – 2x: Windmill > squat x 3/3 + banded rdl x 10 + wide stance hinge x 10 – FFE on box stretch x 1min/1min – shin box waves x 20 |
| Strength |
| 1) 5 minute dual front rack step ups 2) 5 minute: KB Swings x 10 + Push ups x 10 3) 8 min: Heels elevated goblet squats x 12 + Barbell SL RDL x 5/5 + Lateral band walks with plate extended in front of body (stay low) x 10/10 |
| Work |
| 4x: – Walking lunges x 16 – Crunches w/medball between knees x 15 – sprinter lunges x 16 – Pull ups x 8 If time available, finish with 500m Ski |
Skip to content
Fill out the form below to get started
Take the first step towards getting the results that you want!