| Warm Up |
| – Team of 2 ski x 5 min: 10 pulls each – Team of 2 bike x 5 minutes: 20s each – 5 min: step through rotation x 4 + Kick stand RDL x 5/5 + Barbell muscle clean x 8 |
| Strength |
| 1) 3 x: Hang power cleans x 5 + Superman pull downs x 12 + hamstring slider curls x 6/6 2) until 40 min after: Front Squats (from rack) x 5 + 6pt. Banded kick backs x 10/10 + KB RDL x 8 |
| Work |
| 3x: – 20 Dual DB DL (DB’s to inside of feet) – 20 SA KB Swings – 20 Goblet hold step ups – 20 Plank up/downs – 20 DB Bent Rows |
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