| Warm Up |
| – 2x: walking high knees > + fig. 4s < + lateral lunges > – 6 minutes: crossover reverse lunge x 6 total + dead hang x 30s + Single DB RDL (both hands on 1) w/3s hold at bottom of each rep – 2x: 10 push ups (down and up on coaches cue) + 10 squats (down and up on coaches cue) |
| Strength |
| 10 minutes: – Kneeling straight arm pull downs w/3s on the way up x 10 – Plank row holds x 20s each side (from plank position, pull DB to top position and hold for 20s) – Speed skater > box jump x 5R/5L 8 minutes: – Copenhagen plank x 20s/20s (scale as needed) – HS Holds x 20s – Chin over bar w/knee tuck hold x 20s |
| Work |
| 10 minutes: – Box sprint >< x 2 (no more than 2 blues) – DB Snatch into DB Press into OH Step back lunge x 5R/5L – KB Squat jump (light) x 10 5 minutes: – 2-3 per skierg. Ski x 5 minutes at fast pace. (8 pulls per person) |
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