| Warm Up |
| 12 minute ski in groups of 3 After your turn: – 5 push ups + 5 squat jumps |
| 20 minutes: – 5x: Hang power clean and Press (any) – Band pull w/DB Press x 6/6 (pull band each time, then press while pulled back) – 3 wall walks + 20s hold on last rep – 8x Ab rollouts w/3 down phase. |
| Work |
| – 2x:- Slider sprinter crawls ><- Speed skater to box jump x 5/5 – 2x:- DB Snatch – catch in split stance x 5/5- Sprint jumps x 10 – 1x:- 500m Row – Back to top |
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