| Wednesday |
| Warm Up |
| – Body Rock with step through x 2 min – Couch stretch x 1min/1min – 3x: Band walks x 12/12 + Straight leg RDL x 10 – 3x: Barbell GM x 10 + BB Back Squat x 10 + squat rotation x 4 |
| Strength |
| Back Squats: 10-10-10 (40-50%) 8-8-8 (50-65%) 6-6-6-6 (65-85%) Between 8’s: Dragonfly x 5 Between 6’s: Rest |
| Work |
| Remaining time: – Ski sprint x 125m – Lateral box step overs with weight in goblet hold x 12 – KB Swing x 12 |
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