| Monday |
| Warm up |
| 4 min: Yoga push ups x 5 + Jumping jacks x 12 4 min: Lateral lunges x 4 + Bodyweight squats x 10 + KB Swings x 8 1x: Prone Swimmers x 8 + Prone scorpion x 4 + Prone Swimmers x 8 + Supine Scorpion x 4 |
| Strength |
| 15 min – P Lot run – Deadlifts x 8 – Slider Sprinters >< – Front squats x 8 Goal is moderate weight. No rack for front squats |
| Work |
| 5-10-15-10-5 Burpees + DB Hang Cleans 10-15-20-15-10 DB Plank pull + R. Twists 5-10-15-10-5 DB Thrusters + 100m Ski between each set |
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