| Warm Up |
| – Skips > + carioca < + jog >< – 2x: quad stretch w/reach > + hurdle walks < + Fig 4’s > – 2x: A-Skips > + High Knees < + butt kick every 3rd step > |
| Strength |
| 1) Bulgarian split squats x 6/6 + Partner hamstring curls x 6 (control down phase with hands) + Broad jumps x 6 2) Heels elevated dual KB front rack squats x 8 + Copenhagen plank x 20s/20s + split stance RDL x 6/6 |
| Work |
| 2) 4k Ski After each turn: – DB G2OH x 6 alt. + Jump slams x 5 |
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