| Saturday |
| Warm Up |
| – 2 minutes on bike, row and ski – 6 minute: Farmer hold (one in each hand) on coaches cue, set them down and perform 10 squat jumps, then back to hold. – 2x: Slider hamstring curls x 6/6 + Forward lunge stretch x 4 + Supine scorpion x 4 |
| Strength |
| 15 minutes: – FFE WTD Step back lunges x 12 – KB/DB RDL x 12 – KB/DB Bent row x 12 – Hanging knee tuck x 20s |
| Work |
| – 30 cal row/ski/bike – 30 FFE Jumping lunges – 30 push ups – 20 cal row/ski/bike – 20 goblet squats – 20 pull ups – 10 cal row/ski/bike – 10 Goblet lateral lunges – 10 burpee broad jumps |
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