GROUP WARMUP
2 sets –
5 tempo sandbag squats
5 external oblique openers with leg raise
5 band pull aparts
:30 ski erg
STRENGTH DEVELOPMENT
5 sets –
5 back squats
60-75%
MOVEMENT PATTERN FLOW
3 rounds not for time of,
10 calorie ski-erg
5 light barbell hang snatches
5 kettlebell swings
10 calorie bike-erg
MIDLINE
1:00 plank
1:00 plank L
1:00 plank R
MOBILITY
trainer led