| Friday |
| Warm up |
| – 3x: 10 x Goblet Squats + 4 x lunge w/rotation + 4 lateral lunges with 5s pause on each side – 3x: KB RDL x 10 + Dive bomber push ups x 5 + Hinge/Squat/Stand x 5 |
| Strength |
| Back Squats: 10-10-10 (Warm up slowly, no need to go heavy here. 1 minute rest between each) Back Squats: 8-8-8 (Slow and controlled squats about 60%. 1 minute rest between each.) Back Squats: 6-6-6 (build up to about 80% if you’re feeling it. No more than 90s rest between each) |
| Work |
| 4k Team Ski (teams of 3-4) After each turn: – Backwards box push (1 x 45lb and 1 x 25lb) >< 20lb medball overhead at all times |
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