120 min
WU for 15 min
1.GS
A. MU 70 min
- Skill drills
- MU 12 x 1 + 4 x 2
- Total of 20 MU

2.Strength
A. 3 sets:
- Heel elevated Goblet squats 3 x 10 - 16 20 24 kg
- Hip thrust 3 x 10 (2s hold at top) - 60 65 65 kg
- Rest 60 s. between movements-

3.Accessory
A. 4 sets:
8+8 KB Haloes
10 Yoga push ups
300 m Ski