| Warm up |
| – 10 Burpees – 2x: Side shuffles >< + Calf scoops > + Lunge OH Reach < – 5 minutes: Shin box wave x 10 + Pistol squats (controlled lowering) x 5/5 + Forward lunge knee circles x 10/10 – 4 min: 5 KB Swings + 10 Push ups + 15 Air Squats |
| Strength |
| 1. Banded goblet squat x 10 + Half kneeling banded chops x 10/10 + partner hamstring curls x 6 2. Barbell hip thrusts x 12 (mod/light) + FFE Slider lunge w/weight on same side x 8/8 + |
| Work |
| 1. With a partner, ski x 2000m (10 pulls each) Solo, not a complex: – Sprawl to broad jump x 10 (stay by weights) – Dual DB or KB deadlifts (moderate) x 10 – Dual DB/KB cleans x 10 – Dual DB/KB squats x 10 |
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