| Warm Up |
| – 2x: 6 pt knee circles x 10F/10B + 6 pt leg lifts (leg out to side and straight) x 10/10 + step through w/rotation x 8 alt. – 2x: Full court skips >< + Power skips >< + run >< – Couch Stretch x 90s/90s – Frog stretch x 2 min. |
| Strength |
| pt. 1 – Bulgarian split RDL (bottom foot on pad) x 5/5 – KB Clean to press to windmill x 3/3 – Dynamax ball sit up to throw x 12 (against wall) pt. 2 – DB Bench press x 12 – KB Dual front rack march in place x 30s (knees up high) – band resisted slider pikes x 6 w/3s pause at top of each |
| Work |
| Repeat for 3 minutes – goal is to not put the DB’s down during 3 min. Then, Rest 1 min. And repeat for 3 sets: – Dual DB Deadlift x 3 – Dual DB Power Cleans x 3 – Dual DB Squats x 3 – Dual DB Press x 3 pt. 2 – Remaining time: 100m Ski sprint intervals. After each set, complete 8 push ups |
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