| Thursday |
| Warm up |
| – 3x: Air squats x 10 + standing knee circles x 10F/10B + squat rotation x 4 – 3x: Goblet squats press away x 8 (sit at bottom for a sec.) + Banded glute bridge x 8 |
| Strength |
| 3x: Wide stance KB RDL x 10 + Banded goblet squats x 10 + Bulgarian split squat x 10/10 (no weight) 5x: 5 deadlifts (overhand grip only) + DB Lateral raises x 12 + band walks x 12/12 |
| Work |
| Team work (3-4) – Remaining time: Max Distance Ski Alternate between the following after sets: 1) KB Rack Carry >/< 2) Plate push >< 3) Alt Box Step Ups x 16 |
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