| Thursday |
| Warm up |
| 2x: Front to back leg swings x 10/10 + Forward lunge w/OH Reach x 5/5 + Push ups x 8 20s of each back to back, then rest 20s before next set. All in place: – High knees – air squats – jumping jacks |
| Strength |
| 3 sets of each: – 3 cone dual FR carry w/3 squats at each cone (15 total) – Band walks x 12/12 – Lateral raises x 15 – BB hip thrusts x 10 – 10 Goblet squats with 2 curls at bottom of each squat |
| Work |
| 20-15-10 – Ski Calories – KB Clean w/step back lunge – Heavy suitcase carry >< (switch hands as needed) 30-20-10 – Calorie row – Feet anchored sit ups – Sprinter lunges |
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