| Monday |
| Warm up |
| – 3 min Machine – 3x: SL KB RDL x 4/4 + squat jumps x 10 + glute bridges x 10 – 3x: hinge squat stand x 8 + goblet squat hold x 20s + roll to straddle stretch x 5 |
| Strength |
| BB back squat 4×6 – 1min rest 3x: Goblet slider lateral lunges x 6/6 + legs wide slider pike x 10 + wtd. Dead bugs x 12 |
| Work |
| With a partner: – 7 min max distance Ski – FLR on recovery + 1 min rest – 7 min max distance Bike – Wall sit on recovery |
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