| Warm up |
| 2x: Standing knee rotations x 12/12 + wide squat rotations x 4 + forward lunge stretch x 4 3x: Duck hops >< + Calf scoops > + pogo bounce to squat drop > Blue awning run |
| Strength |
| 3x: Heels elevated goblet squats x 8 + Prone lower body lift x 10 + kneeling straight arm pull downs x 12 Then: Front Squats: 10-10-10-10 |
| Work |
| 1) 3x 300m Row w/60s rest 2) 5 min box push sprints >< (with a team of up to 3) 3) 2-4-6-8-10… – KB Swings – V-ups – Speed skaters |
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