| Friday |
| Warm up |
| 8-10 minutes: Full Court Run >/< + Barbell RDL x 10 + Banded glute bridge x 10 + Squat jumps x 5 |
| Strength |
| 1) 3x: Barbell hip thrusts x 10 + SL WTD RDL x 5/5 2) Deadlifts: 8-6-4-2-2 -Athletes choice auxiliary or stretch between sets |
| Work |
| Team work: – 2000m Row: After each turn plate push >< (20s each person) – 2000m Ski: After each turn 10 KB Swings (20s each person) – 3000m bike: After each turn 10 slam ball slams (20-30s each person) |
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