|4 minute team ski warm up pace (8-10 pulls each) |
– Couch stretch x 1m/1m
– Frog stretch x 2m
– 5 min: High knees >< + wide stance goblet squat x 10 + superman x 10
|10 minutes: – Alt. barbell step back lunges x 12 + Partner banded back pedal >< + Slider hamstring curls x 6/6 or scale x 12 total|
– Barbell back squat @ bodyweight or as close to bodyweight as possible x 30s of steady reps. Try to stay in motion.
– Dual DB RDL x 10
– banded glute bridge x 10
|1) Bike 300m repeats x 5. – Set screen to work for 300m and rest for 20s. Focus on breathing during rest.|
2) 3x: DB forward walking lunges x 12 + Dual DB Squats x 12 + Squat jumps (no weight) x 12
3) 3x:Slider climbers x 30s + Side plank dip x 30sR/30sL
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