| Monday |
| Warm up |
| 2x: Squat rotation x 4 + goblet lateral lunge x 6 + Goblet reverse lunge x 12 total Adductor stretch x 2 minutes 2x: Slider hamstring curls x 6/6 + standing knee circles x 10F/10B |
| Strength |
| Back Squats 2×5 warm up sets 5 x 20 back squats Try to perform 1-2 sets at highest from last week or better. Back off of other sets as needed. |
| Work |
| Once you finish your back squats begin the following: – 750M Row at moderate pace. Not a race pace. -3x: Mt. Sliders x 30 + pull ups x 8 + 10 slam ball slams – 500m moderate pace ski |
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