Back Squat 1 rep
Shoulder Press 1 rep
Deadlift 1 rep

*Find your max weight.
*Make sure you already warm up before you enter class.

Back squat
6 x 50%
4 x 55%
4 x 60%
2 x 70%

Front Squat
Triple at 82%
Single at 88%
Triple at 82%
Single at 90%
Triple at 82%
Singe at 93%

6 stations

Ladder (assorted drills decided by trainer)
Curve skateboarders
two foot plate hops (2 plates high)
mountain climbers
SL Hurdle hops
SL Rope alternating waves

Round 1: 30:10 x2 in a row per (switch legs second round for SL drills)
Round 2: 40:10 x2 in a row per (alternate legs for SL drills )

14 minute circuit
18 minutes

3x2min ON/2min OFF
15 Wall Balls
10 Deadlifts 80/60kg
AMRAP Bar Facing Burpees

Deadlift 3x60% ,3x70%, 2x80%, 3x1x90%

E3MOM, for 36 minutes, 3set of each
1. Row 30/25 cal
2. 50 DU + 20 WB
3. Run 400m
4. 15 C2B + 15 HSPU

Set Up in partners to share equipment. Partners start on different exercises and cycle through from their individual starting point. Trainer designates order of groups headed to skier.

May the Fourth be with you on this one....

• BB Reverse Lunge to front step up (3 plates high)
  L/R

• SA SL DB Row (Focus is to keep hips square Use DB rack for support only as needed)
  L/R

• TGU to tall sit
  L/R

• SA Half Kneeling OH KB Press, Contralateral
  L/R

• Skier

• Cross Body OH Slam. Rotate from hip through slam. Crunch opposite shoulder towards hip.
  L/R

Stay on exercise twice in a row to complete both sides. Skier remain for two sets - have fun...

20:10 (6 minutes) practice/ warm up set to get a feel for weights,

Adjust weights as needed after practice round and stay consistent throughout once weights have been chosen. If you can go heavier than your partner, just move faster!

Round 1 60:15 (15minutes)
Round 2 30:10( 8 minutes)

38 minutes

12min EMOM
even: 12 wallballs 9/6kg
odd: 9 chest to bar pull ups

5 kierrosta

10 yleisliike boksihyppy
10 varpaat tankoon
20m tasajalkaloikka