| Warm Up |
| 3 min ski 3min: 20s knee tucks + Band raise to pull apart x10 |
| Strength |
| – 20/10 x5: Mountain climbers/FLR – 20/10 x5:Squat jumps/squat hold – 20/10 x5:Wall facing HS hold/rest |
| Work |
| Team 45/15 x4 Max reps at each section then rotate: – Max distance row – HPC 65/95 – Lateral Box jump overs – Deficit push – Plate GTO |
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