| Warm up |
| – 2 minute bottom of squat hold – Squat > Hip lift > down > stand x 5 + prone scorpion x 4 + kick stand RDL x 5/5 – Wide stance goblet squat x 8 (deep) + Power skips >< + Sprints >< |
| Strength |
| – FFE Step back lunges (2 plates) w/3s pause at bottom of each rep x 5/5 + lightly wtd. Superman pull downs x 12 + Heavy KB swings x 8 – Deadlift w/4s eccentric (double overhand grip) + Prone SL Hip lift on bench x 10/10 |
| Work |
| w/a partner Perform 3 sets of each: P1) 10 Goblet Squats and holds in goblet position – standing P2) Begins 200m Ski when P1 finishes squats P1) Dual DB Ground to OH x 8 then Hold Overhead P2) Begins 40s of mt. sliders once P1 finishes G2OH reps and is holding OH. |
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