Tempo

Full dynamic warmup

15 min
16x60m (rest until 120bpm)
(barefoot)

Bike

Full dynamic warmup

30 min @ 120-130 BPM
328 Cal

Upper Lift/Ultimate

Full dynamic warmup

A. Bench Press - 12, 7, 6 @ 175
B1. Chinups - 2x8 @ BW
B2. Band Pull-Apart - 2x12
C. Standing DB Shoulder Press - 3x6 @ 2x40
D1. Barbell Shrugs - 2x10 @ 275
D2. Hammer Curls - 2x8 @ 2x45

Full dynamic warmup

30 min throwing

1.5 hours Goaltimate

Lower Lift/Bike

Full dynamic warmup

A. Running 2-Leg Jumps - 5x2
B. Running 1-Leg Jumps - 2x5x1
C. Safety Squat Bar Good Morning - 2x8 @ 205
D. Cable Woodchop (High-Low) - 2x4x8 @ 100

Bike
30 min @ 120-130 BPM
310 Cal

Tempo

Full dynamic warmup

30 min
24x(60m + 5 pushups) (rest until 120bpm)
(barefoot)

Side Bridge - 2x3x30s

Upper Lift

Full dynamic warmup

A. Chinups - 3 @ BW, 2 @ BW+25, BW+50, BW+60
B. DB Bench Press - 14, 10 @ 2x70
C1. Inverted Row - 3x10 @ BW
C2. Cuban Press - 3x10 @ 45
D. Safety Squat Bar Shrugs - 3x10 @ 265
E. Zottman Curls - 3x6 @ 2x40

Tempo

Full dynamic warmup

30 min
24x(60m + 5 pushups) (rest until 120bpm)
(barefoot)

Side Bridge - 2x2x30s