| Warm Up |
| 6 minutes: Push up > step through both feet > stand x 5 + crab walk >< + SA Hip bridge x 8 alt. 6 minutes: Gator crawl >< + Double unders x 15 or 30 single jumps + lightly weighted lateral lunges x 10 alt. reps |
| Strength |
| 15 minutes of constant work: – Battle rope x 40s – Backwards box push >< – Jump slams x 10 – Swing to squat x 8 – Broad jumps x 5 |
| Work |
| 1. Individual 5 min ski: Not a warm up pace. 2. Remaining time: DB Plank pulls x 10 + Burpees x 10 + DB At shoulders squats x 10 |
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