WARM UP
3 rounds:
1:00 jump rope
10 alternating bird dogs
10 air squats
3 rope climbs to standing
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
27-21-15-9
Ski erg
Deadlift
RX: (225/155)
55+: (185/125)
*High intensity effort. Push athletes to rest as little as possible between sets of deadlifts and set a fast pace on the ski.