| Warm Up |
| – 2x: Squat rotation x 4 + calf scoops x 5/5 + supine scorpion x 4 10 minutes: – 100m Ski – Lateral lunges x 6 – Alt. V-ups x 12 – Push up > Step through x 8 |
| Strength |
| 10 minutes: – DB Bear Crawl (forward/backward) – Copenhagen plank hold x 20s/20s – Rotational throws x 5/5 10 minutes: – Partner band resistance lateral jumps (use smaller band) x 5R/5L – Elbow plank band pulls x 10/10 – Wall walk x 3 |
| Work |
| 1) 4x: 40s Max effort bike followed by 30s of max rep push ups then 60s of rest. 2) 3x: Dual KB FR hold march in place (knees high) x 30s + wall facing HS Hold x 20s |
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