Back Squat

5 x 5 @ 70 %

Bulgarian Split Squat

4 x 10

Romanian Deadlift

4 x 10

Prone Machine Hamstring Curl

3 x 10

Interval Run - Teriyaki Chicken

2 Rounds 5 Sets 90 Sec Easy 30 Sec Hard 60 Sec Moderate No rest between sets 3 mins rest between rounds.

Bench Press

5 x 5 @ 70 %

Pull-Up

5 x 8

Incline DB Bench Press

4 x 10

Lat Pulldown

4 x 10

Barbell Bicep Curl

3 x 10

DB Overhead Tricep Extension

3 x 10

Tortoise

4 Sets 4:00 On/ 2:00 400m Run or 800m Bike 12 Burpees Max Cal Ski Erg in remaining time *Allow at least 1min on ski erg. Scale run or burpees if needed.

Box Jump

5 x 3

Power Clean

6 x 3 @ 70 %

Deadlift

5 x 5 @ 70 %

Strict Press

5 x 5 @ 70 %

DB Lateral Raise

3 x 10

Warm-up: 10 minutes (dynamic stretches, high knees, butt kicks, leg swings) Sprint: 2 x 40m sprints, 2 x 60m sprints, 2 x 80m sprints at 80% effort, 90 seconds rest between each Drill: 3 x 10m explosive starts Cool-down: 5 minutes (light jog and stretching)