| Monday |
| Warm up |
| 1. Guad Run 2. 3x: Banded Air squats x 12 + shin box waves x 10 3. 2 minute squat sit |
| Strength |
| 1. Back Squats: 8-8-8 (4s down) – 1 minute rest between sets. 2. 3-4x: Step ups w/ Knee Drive x 6/6 + half kneeling bottoms up KB Press x 6/6 + V-ups x 15 |
| Work |
| 15 minutes: 1. Backwards box push >< x 2 2. 150m Ski + dual kb OH carry >< 3. 3 cone sprint + Plate sit ups (legs straight) x 12 |
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