GROUP WARMUP
2 sets –
5 plate squats
5 frog pumps
:10 frog stretch
8 walking lunges

SQUAT STAMINA/DROP SETS
2 sets –
4 @70%
8 @60%
12 @45%
*Rest as needed between sets

STRUCTURAL BALANCE
2 sets –
5 Dumbbell glute bridges
5 Each leg single arm kettlebell drop lunge  https://www.youtube.com/watch?v=X7Mpoxezz4c

SKI-ERG OUTPUT TRAINING
2 sets –
1:00 @ 60%
:40 @75%
:20 @90%