Warm up: 3 mins on bike/ski/rower
10 x Hamstring Squat
20 x standing hip hinge
3 x 3 Standing long jump
3 x 8 heavy KBS

12 KBS (16-32kg)
Then
25 Cals (ski/bike/row) everyone will rotate through each.
x 3 with 2 mins rest between set
3 min change over (show new movement)
15 Goblet squats (16-32kg)
Then
25 Cals (ski/bike/row)
x 3 with 2 mins rest
3 min change over (show new movement)
8 GTS (15-75kg)
Then
25 Cals (ski/bike/row)
x 3 with 2 mins rest

Stretch/roll/ball/ discuss recovery proticals
(hydration, BCAA’s etc.)

Stretch/roll/ball/ discuss recovery proticals
(hydration, BCAA’s etc.)