| Warm up |
| – 6 minutes: Squat rotations x 4 + Front to back leg swings x 10/10 + side to side leg swings x 10/10 – Band walks x 12/12 + Banded squats x 10 + Standing banded kick backs x 10/10 – squat hold x 3 minutes |
| Strength |
| – Barbell GM (add weight if possible) x 10 + Med ball high knees >< + banded goblet squat x 10 – Back squats: 8-8-8-8 Between sets: Hanging side to side knee tucks x 10 |
| Work |
| Begin each set with a 100m Ski 20-16-12-8-4-2 – Dual DB walking lunges – KB Swings – KB Squat with press away on the way down |
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