| Warm up |
| – Body Rock with push up x 2 min – 3x: Dead hangs x 20s + Wall Facing HS Hold x 20s – 20/10 x 10 alternating rounds: Push ups/FLR and Squat jumps/Squat hold |
| Strength |
| -10 minutes: Incline bench prone position DB Rows x 12 + Hanging alt. knee tucks x 10 + Lean against med ball DB press x 10 (butt on ground) – 8 minutes: Feet outside of shoulders Dual KB RDL x 8 + DB Bear crawl >< + Elbow plank side to side hip drops x 16 total |
| Work |
| Team Ski x 3,000m Alternate between the following movements after your turn: Turn 1) Lateral box jump overs x 12 Turn 2) Frog hops >< (cones 10 steps apart) Turn 3) KB Squat Jumps x 10 – Back to top and repeat |
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