| Warm up |
| – 6 min: Blue awning run + Banded walks x 12/12 + banded squats x 12 – 6 min: Barbell GM x 10 + BB Back squat x 10 + Step back lunges x 10 total – Back squat: 8-6-4-4 |
| Strength |
| 5×2 back squats: Heavy working sets. Rest as needed between sets. 3×10 back squats – reduce weight, controlled to bottom, speed to top. |
| Work |
| Teams of 3 – you go, I go (if 4, one will shadow) – 150 Goblet squats (5 reps each person. Keep KB In goblet hold) – med ball pass x 60 (each time the ball gets to an end, that is 1 rep. Try to keep feet off ground) – DB Press x 150 (5 reps each person. Keep DB’s OH when not your turn) – 850m Ski – 8 pulls per person |
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