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Warm-up
1x
QUADRUPED
HIP-CIRCLES (REVERSE)
1
10/e
...
...
QUADRUPED
BIRD DOG
2
8/e
...
...
FLOOR
GLUTE BRIDGE
3
20
...
...
QUADRUPED
T-SPINE ROTATION
4
8/e
...
...
FLOOR
PUSHUP
5
15
...
...
MED-BALL
SQUAT-REACH PROGRESSION
6
10/e
...
...
BOXING W.U.
BODY-WEIGHT SQUATS
7
8
...
...
STANDING
VERTICAL JUMP (STICK LANDING)
8
5
Group 1
4x
BARBELL
BENCH PRESS
1
5-8
...
...
BAND-RESISTED
STANDING OBLIQUE
2
15/e
...
...
CABLE
LAT PULLDOWN
3
12-15
Group 2
3x
DB/KETTLE-BELL
BULG. SPLIT-SQUAT
1
(:30)
...
...
BAND-PARTNER
TRIPLE BROAD JUMP
2
3-5
...
...
BARBELL
BACK SQUAT
3
3
Overtime
3x
C2 SKI-ERG
SKI (MAX EFF.)
1
Warm Up
Warm Up
Warm Up
Warm Up
1
Warm Up
Warm Up
Warm Up
Workout
Warm Up
1
Warm Up
Warm Up
Warm Up
Cool Down
Warm Up
1
Warm Up
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