| Warm up |
| 12 minutes: – 30s ski – 10 lateral lunges – 10 walking calf scoops – 30s ski – 10 Forward lunge w/reach OH – 10 light weight Goblet squats – 30s ski – 10 KB Swings – 10 shin box waves |
| Strength |
| 8 minutes: – Dual Front rack walking lunges x 12 – Dual KB Staggered stance RDL x 6/6 – Speed skater to box jump x 5/5 10 minutes: – Barbell hip thrusts x 10 – DB Deadlift > Bicep Curl at top x 10 – SL Lowering from box x 5/5 |
| Work |
| Share a rower with a partner. Complete 8 rounds of 20s sprints. Your rest is your partners go. Be quick on the transition. Then, for the remaining time: – Slider crawls with knee drive (each foot on a slider, doing mt. sliders as you pull yourself > and push <) – FFE Jumping lunges x 20 – Alt. slider hamstring curls x 16 (1 slider per foot. Start with feet close to but and alt. hamstring curls) |
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