| Tuesday |
| Warm up |
| – 2x: Air squat x 10 + jumping jacks x 10 + Step back lunges w/twist x 10 – Couch stretch x 1 minute/1 minute – Speed skaters on coaches cue x 20 |
| Strength |
| 3-4 sets depending on time: – Front squat x 10 (no racks) – Elevated bench DB Rows (prone position) x 12 – DB Step back lunges x 16 – Band pull aparts x 15 |
| Work |
| 1) Partner Bike x 5 minutes (20s each) 2) Partner Ski x 5 minutes (10-12 pulls each) 3) Barbell Thrusters x 5 + Burpee jump over x 3 (you go, I go) x 5 minutes. |
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