| Warm up |
| 10 minutes: – Row x 30s + Bear crawl ><- Row x 30s + Dead hang x 30s- Row x 30s + Weighted superman pull downs x 12 + Dive bomber push ups x 5 3 minute FLR w/slow shoulder taps on coaches cue |
| Strength |
| – Bear crawl plate push >< + Kneeling Dumbbell curls x 12 w/5s pause every 4th rep at 90 degrees + bench elevated Prone position DB fly x 12 + Heavy SA DB Ground to Press x 5/5 (stop at shoulder) |
| Work |
| 1) Individual 750m Ski – Strong pace 2) remaining time: – Blue Awning run – Goblet hold step ups x 12 – DB Seated Z -Press x 15 – Deficit Push ups x 10 |
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