| Warm up |
| – 2x: Standing knee circles x 10F/10B + Lateral lunge hold x 20s/20s + Forward lunge hold x 20s/20s – 3x: Band walks x 15/15 + banded squats x 10 + 6 pt. Straight leg lift x 12/12 – Couch stretch x 90s/90s |
| Strength |
| 3x: DB Lateral lunges x 8 + DB Squat load > Jump x 8 + Dual KB wide stance RDL x 8 3x: Dual Front rack goblet squats x 8 + partner hamstring curls x FLR cross body knee to elbow x 12 3x: SL box squats (scale w/lowering) x 6/6 + KB Swing to squat swing x 8 + weighted calf raises x 15/15 |
| Work |
| 5 x 30s ski sprints Remaining time: – OH walking lunges x 12 + Blue awning run + Ab Rollouts x 10 |
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