| Warm up |
| 5 minutes: 30s bike + kick stand RDL x 6/6 + + light wt. Cossack squat x 6 total 5 minutes: OH Squat with pull up band x 10 + Band walks x 12/12 + banded kicksbacks (standing lean against wall) x 10/10 – Couch stretch 2m/2m |
| Strength |
| – 10 minutes: Bulgarian split squats with jumps x 8/8 (no weight) + Barbell RDL x 10 + KBS w/curl at bottom x 8 Then: – Back Squats: 5×4 Between sets: – Dual DB Curls Heavy x 8 > Drop set light x 12-15 – Weighted Lateral raises x 12 |
| Work |
| 10 minutes: – 20s wtd squat jumps (DB in each hand by sides) – Elbow plank slamball push w/partner x 20 total – Wtd. alternating V-ups x 20 Then remaining time: – Ski x 150 – Deficit push ups x 10 – Broad jumps x 8 |
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