| Warm up |
| – 6 minutes: 15 air squats + bear crawl >< (cones 20 steps apart) + Goblet squat w/kb curl at bottom x 6 – Guadalupe run – 8 minutes: – Alt. Halo x 12 + Plate ground to OH x 12 (light) + Supine DB Raises x 12 |
| Strength |
| 15 minutes fo work: – Forward box push >< + backwards box push >< (3 plate max) – Alt hammer curls x 12 – 4 pt DB pull with one hand on medball (knees under hips) x 6/6 – DB Together incline press x 12 |
| Work |
| 1) Ski: 20/10 x 4 sets then rest 2 minutes then repeat. Go hard on the ski 2) 3x: Plate push >< + Z-press x 15 3) 3x: DB Box step ups x 12 + hollow body flutter kicks x 30s (use a weight if desired) If you finish and there is still time, find a partner (up to 3 on a team) and begin ski until the end of class (12 pulls each) |
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