| Thursday |
| Warm Up |
| 1. Team Ski x 3 min – 10-12 pulls 2. 3x: Scapula Push Ups x 10 + band external rotations x 5/5 + internal rotations x 5/5 3. 2 min. Hand stand kick up/upside down practice/fun! |
| Strength |
| 4x: KB Single arm bench press w/3s eccentric phase x 8/8 on MB + Standing band row w/ partner x 4/4/4 3x: Incline plate squeeze press x 12 + DB Pullovers x 12 + wtd. Dead bugs x 6/6 |
| Work |
| Partner Work – 3x each: P1) FLR P2) 200 m Row P1) Burpee pull ups x 6 P2) Bike x 500 m P1) Wall walks P2) 150M Ski Finisher – Coaches choice (if time – optional) |
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