Don’t let things that aren’t important take your energy.
| Warm up |
| – 1x: Full court bear crawl > + skips < + full court crab walk > + Pogo hops < – 2x: Full Court side shuffle >< + Full court sprint out (50%) >< – 3x: 20s: Dead hang + Wall Facing HS Hold |
| Strength |
| 2 sets of each then back to top for 1 set of each if time allows 1. Heavy Heels Elevated goblet squats x 8-10 + KB OH carry >< 2. Plank pull (one hand on yoga block) x 10/10 + SL Controlled lowering on box x 5/5 3. 30s DB Thrusters (moderate/heavy) + 30s elbow plank up/downs (use a mat for your elbows) |
| Work |
| 2 roundsP1. Heavy Farmer HoldP2. >< Sprints x 4 (cones 10-12 steps apart) 600m Ski with your partner 2 roundsP1. DB Floor press x 12P2. Dual DB Sit ups x 10 600m Ski With your partner *Return to top if time allows |