| Warm up |
| – 8 minute team ski – moderate pace, get warmed up. – Squat hold with rotations/mobility x 3 minutes – 5 minute dynamic warm up – coaches choice |
| Strength |
| 8 minutes: – BB GM to squat x 10 (barbell only) – Single leg hops ><R/><L – Partner band side shuffle >< 12 minutes: – Barbell Back squats x 8 – Elbow plank band pulls x 10/10 – Active squat alt. Halos x 12 |
| Work |
| Team of 2: – Partner 53lb KB Carry to Guadalupe and back. Only 1kb, switch as needed – 80 KB Swings – switch as needed – Partner Guad run – no KB – 80 KB Goblet Squats – KB Carry to Guad and back – 80 Wall balls – Guad run and back no KB – Medball side/side/back/throw x 40 total |
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