| Wednesday |
| Warm Up |
| 2x: gator crawl >< bear crawl >< frog hops>< 3x: scapula push-ups x10 + Supermans x10 20/10: squat jump/squat hold x5 |
| Strength |
| 3x: Chin-ups x 10 + lateral bear crawl >< + kb windmills x 5/5 3x: wtd. lateral lunges x 6/6 + Speed skater x 12 3x: SL RDL x 6/6 + plank db row x 10 |
| Work |
| 1) 3k team ski (teams of 3: 15 pulls each, teams of 4: 10 pulls each) Then individually: 3-4x: Hanging knee tucks x 8 + KB Swings x 10 + Air squats x 25 |
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