| Warm up |
| 2x: -1 minutes of jumping jacks – 1 minute of squats – 1 minute of push ups 6 minutes: lateral lunges x 6 + superman x 10 + partner hamstring curls x 5 |
| Strength |
| 3x: – heels elevated goblet squats x 8 – 6 pt. Banded kick backs x 10/10 – band walks x 10/10 5×5 Back squats increase first set by minimum of 5lbs from previous week. |
| Work |
| – 1k Row or 750m Ski 3x: – DB OH Walking lunges x 12 – DB RDL x 12 – Feet anchored sit ups x 20 – lateral ball throws x 5/5 – 750m ski/1k Row If you row to start, ski to end and vis-a-versa |
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