| Warm Up |
| – 5 minute team ski – 2x: Lateral lunges > + forward lunges < + inch worms > – Pogo hops > + SL Small hops >< + HS Kick ups > |
| Strength |
| 1) split stance med ball slam x 8/8 + Dual KB clean > step back R/L x 5 + SL hops R>/L< 2) SL RDL x 6/6 + Speed skaters x 10 + rotational slam ball throws x 8/8 |
| Work |
| – 2 cone sprint >< x 3- Gorilla rows x 12- DB Ground to OH x 6/6 – 2 cone sprint >< x 3- R. Twists x 40- Dive bomber push ups x 10 – 2 cone sprint >< x 3- wtd squat jumps x 12- hanging side to side knee tucks x 12 |
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