| Warm up |
| 3x: Lateral band walks x12/12 + Alt. Jumping lunges x12 + Air squats x10 3x: 20s high knees + Lateral shuffle >< + Band assisted jumps x5 |
| Strength |
| BB Back squat: 4×5 w/2s pause on box 3x: KB Goblet hold slider reverse lunges x5/5 + box jumps x5 |
| Work |
| With a Partner: – Plate push >< 6 – 1000m bike – Side side back toss x20 – 500m ski |
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