| Warm up |
| 1. 3 minute individual ski 2. 5 minutes: Banded GM x 10 + SL RDL x 5/5 + foot elevated hamstring stretch x 30s/30s 3. 5 minutes: Weighted jumps w/KB x 10 + Deficit push ups x 8 |
| Strength |
| 15-20 minutes – Wide stance deadlifts x 8 (moderate weight, focus on speed going up, control down) – Broad jumps x 8 – Triceps pull downs x 15 – Feet elevated side plank dips x 12/12 |
| Work |
| 2x: – KB Snatch x 5/5 – Backwards box push >< x 2 (Cones 15 steps apart. No more than 3 plates) 2x: – Slamball slam x 12 – Push up + jump through x 10 – Lightly weighted sprinter lunges x 16 2x: – Bike x 700m – Rest 1 min – Bike x 700m |
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