| Warm up |
| – 2 minute body rock with step through 8 minutes: Banded glute bridge x 12 + gator crawl >< + weighted superman pull downs x 10 |
| Strength |
| – 10 minutes: Barbell Hip thrusts x 10 + KB Dual Front Rack walking lunges x 10 + KB Goblet Squat w/Curl at bottom of each rep x 10 – 10 minutes: Back squat (use racks) x 5 reps w/4s eccentric and 2s hold at bottom. Focus on control descent and strong hold, not on weight only. |
| Work |
| 1) With a partner complete 120 calorie ski (10 pulls each). If more people than skiergs, some start on solo then move to Ski once one is available. Then, Solo for remaining time: – 10 KB Swings – 10 push ups – 10 Goblet Squats – 10 Sit up to throw |
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