| Tuesday |
| Warm up |
| 3x: Blue Awning Run Hinge + squat + rotate L/R then stand x 10 Swimmers x 10 Goblet Pause Squats x 5 |
| Strength |
| 1) 2x: Band walks x 12R/12L + Barbell pull unders x 5 (pause at the top(shrug), then drop) + Duck walk >< 2) Hang Cleans (squat): 8-8-6-6-4-4 After sets of 8: Broad jumps x 5 After sets of 6: Wide stance RDL x 10 After sets of 4: SL Glute bridge x 10/10 |
| Work |
| 15 minutes: – Ski x 200 – Farmer Carry >< (2 cone) – 3 Cone Goblet Carry with 5 squats at each cone (15 squats). Walk back, no squats on way back Then 2-3 minute: – Wall squat. Every time coach says go, complete 5 squat jumps |
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