| Monday |
| Warm up |
| 2x: Lateral Lunges >< + Inch worms > 2x: Shin box waves x 10 + yoga push ups x 8 3x: KB Swings x 10 + Broad Jumps x 5 + Goblet Pause Squats x 5 |
| Strength |
| – 3x: Hang Power Clean x 5 + Front Squat x 5 (keep this section light/moderate) + 3 second eccentric pull up x 6 – 3-4x: Hang Cleans x 5 + Chin ups x 5-8 |
| Work |
| 15 minutes: – B.A.R – DB/KB Deadlift x 8 – Plank Position DB Transfer x 10 – Ski x 150 m – KB Squat jump x 12 – Barbell Curls x 15 |
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