| Monday |
| Warm up |
| – 5 min: Ski x 20s + 6 pt. Knee rotations x 10f/10b + prone chest stretch x 4 – Frog stretch x 2 minutes – 1 minute dead hang – Guad Run |
| Strength |
| 3x: Wide grip barbell bent rows x 12 + half kneeling KB press x 10/10 + Feet anchored sit up to stand (sit up only, if needed) x 10 3x: Body saw (elbows) x 10 + Slider push/pull >< + Deficit push ups x 10 (weighted if possible) |
| Work |
| 1) 6 sets of row interval: 30/30 2) Single arm KB Sit up x 5/5 + Windmill x 5/5 + med ball bench press x 10 |
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