| Wednesday |
| Warm Up |
| – lateral lunges >< + calf scoops > + figure 4 < – 2x: Side shuffle >< + high knees >< + power skips >< – 3x: KB GM x 10 + Squat Jumps (no wt) x 10 |
| Strength |
| 3x: BB Back Squat to box x 6 (dead stop on box, explosive to the top) + Band assisted Jumps x 10 (quick jumps, bands high on poles) 3x: KB Step back lunge to overhead press x 6/6 + Windmill x 6/6 + Side v-up x 10/10 |
| Work |
| Team Ski (15+ mins) Alternate each turn: Turn 1) Backward box push >< Turn 2) KB Swings x 10 Turn 3) Goblet squats x 10 |
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