| Friday |
| Warm up |
| – 2x: 6 pt. knee circles x 10F/10B + 6 pt. bird dogs x 5/5 + cat cow x 5 – 2x: Hip lifts x 10 + kick stand RDL x 5/5 + glute bridge x 12 – Full court run, down and back x 5 |
| Strength |
| 1) 3x: Heels elevated goblet squat x 12 + dual db/kb SL RDL x 6/6 + Skier jumps x 12 2) 3x: Barbell HPC x 8 + calf raises x 20 (controlled speed) + narrow lunge w/weight in front x 6/6 |
| Work |
| – 2000m Bike 3x: – SA KB Clean x 12 (alternate as needed) – Cossack Squat x 12 – Plate sit up x 12 – 1000m Row |
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