| Warm up |
| 5min ski 5min: 20s dead hang + DB cleans x 6/6 + strict press x 10/10 light |
| Strength |
| HPC: 6-6-4-4-4 3x: BB Front squats x6 (no rack) + speed skater>box jump x 5/5 + Lateral band walks x12/12 |
| Work |
| 12-15 minutes of work: – Heavy backwards box push >< – Wall walks x3 – Pull ups x 8 – Heavy Dual DB Push press x 10 |
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