| Warm Up |
| 6 minutes: Blue awning run + hip lifts x 10 + hinge > Y > Stand x 10 6 min: Medball high knees in place x 20s + Chin over bar hold x 10s > dead hang x 10s + sit up to stand x 10 |
| Strength |
| 10 min: – Partner band back peddle >< + Partner band side shuffle >< + Wide stance dual KB DL x 8 10 min:- ½ kneeling slam to rotational throw x 5/5 + box SL Lowering x 5/5 + SL Hops R></L>< |
| Work |
| 1. 5 min ski sprint with partner alt. Every 8 pulls Then, solo x 10 minutes: – DB Hang Cleans (catch in squat) x 8 – Heavy Farmer Carry >< – Heavy Dual Front Rack Carry >< – Plate sit ups x 10 |
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