| Tuesday |
| Warm up |
| 2x: Side to side leg swings x 10/10 + squat rotations x 4 + long forward lunge stretch x 30s/30s 3x: Side shuffle >< + KB Swings x 10 + hands OH air squats x 10 |
| Work |
| For 30-35 minutes complete 3 rounds of each then move on: – 200m Ski + 10 Barbell back squats – P Lot run + Wide stance deadlifts x 8 – Slider climbers x 30 + Elevated & weighted step back lunges x 12 – Lateral box jump overs x 20 + SA KB Clean and squat x 5/5 (heavy) Remaining time (~6-8 minutes) on a team of 2-3: Complete as many meters on the Rower as possible. *1000m Ski Retest in place of team row if missed Monday |
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