| Thursday |
| Warm up |
| 4 minutes team ski – every 8 pulls switch players (teams of 3-4. Warm up pace) 3x: Body rock > F. Lunge stretch x 10 (alt. Legs each time) + SL RDL x 4/4 3x: BB RDL x 10 + wide stance goblet squat x 8 (increase RDL weight, keep goblet squat light) |
| Strength |
| EMOM x 8 minutes: – 3 Deadlifts – 3 hang power cleans – 3 front squats |
| Work |
| P1) Does 10 DB push press then holds OH P2) Begins 250m Row once DB’s are OH P1) Performs 20 jumping lunges. P2) Waits for partner to be in wall sit then: Burpee Box jump over (step over, don’t jump) x 10 P1) 8 hanging knee tucks then dead hang P2) Beings 200m skiing when P1 is in dead hang. If P1 comes down, the ski stops. Resume when partner is back up -Back to top |
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