| Warm up |
| – 2x: Arm circles x 20s/20s + swimmer claps x 20s + Plank shoulder taps x 20s – 5 min: Band pull aparts x 15 + hop to drop x 10 + 6pt knee rotations x 10R/10L – 8 min: Band walks x 12/12 + banded glute bridge x 12 + DSB Push Press x 10 |
| Strength |
| 1) 5 minutes: 5 KB DL + Dual KB Swings x 5 + Push ups x 5 2) Complex: find a weight that is challenging but doable. 4-5 sets: 3 Deadlifts + 3 hang power cleans + 3 front squats + 3 shoulder to OH |
| Work |
| With a partner complete the following: – 850m Ski – Dual KB Farmer carry >< x 12 – Walking Lunges >< x 8 – 1000m Bike – Dual DB Ground to OH x 40 – R. Twists x 120 |
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