| Warm up |
| – 6 min: Blue awning run + band walks x 12/12 + Forward lunge w/OH reach x 8 – 6 min: Banded GM x 12 + hands OH air squat x 10 + supine scorpion x 4 |
| Strength |
| – 3x: SL RDL to Lunge to Stand x 5/5 + wide stance goblet squat w/3s pause at bottom x 8 + power skips >< – 4x: Barbell Back Squats x 10 (moderate w/focus on control) + Partner hamstring curls x 6 |
| Work |
| 5 minutes: – Dual KB Swings x 5- Dual KB Front Rack Step back alt. lunges x 10 total 5 minutes: – Box jumps (step down) x 8- DB Plank pulls x 5 5 minutes: – Max distance ski. Every 200m perform 10 squat jumps |
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