| Warm up |
| – Body rock x 2 minutes – Squat hold x 2 minutes, stay in motion – 2x: Hurdle walks >< + Calf scoops >< – 2x:High knees >< + Butt kicks >< – 2x: Full court side shuffle > immediately into sprint < |
| Strength |
| 10 minutes: – Barbell step back lunges x 12 alt. – Banded glute bridge w/dumbbell on hips x 12 – Partner hamstring curls x 6 Then, remaining time: – Partner band back pedal >< – Side to side slider pikes x 8 – leaning calf raises x 15 |
| Work |
| 20-15-10-5 – Thrusters – Bike calories – V-ups If Time available: Ski with partner remaining time |
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