| Warm Up |
| 5 minutes: – Ski x 100- Plank wave push ups- prone scorpion 5 minutes: – Bike x 200m- Dead hang x 30s- Wide stance goblet squats |
| Strength |
| 3x: – Seated DB Shoulder press x 10 – Seated DB Curls x 10 – weighted superman pull downs x 10 Remaining time: – Weighted step ups x 30s – Chin over bar w/knee tuck hold x 20s – partner hamstring curls x 5 |
| Work |
| 20-15-10-5: – push up position jump throughs (feet to outside of hands) – Dual DB squats – Jump slams 5-10-15-20: – KB Swings – Pull ups – Lateral box jump overs |
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