Warm-up & skills
Warm up
3 rounds of:
200m run
5 ring rows
10 Russian KBS
Endurance
For time**:
25/20 cal row or ski
50/40 cal row or ski
1,000m run (2 lap around the block)
50/40 cal row or ski
25/20 cal row or ski
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** After each set of cardio, perform
20 plate Russian twists 35/25 lbs
10 plate ground to overheads 35/25 lbs
5 strict pullups
1 sandbag to shoulder
Time cap: 32 min
Scaling: Ring rows or banded pullups for strict pullup alternative.
5 double KBS instead of a sandbag to shoulder
UES strength
Warm Up
2 Rounds
5/side Spiderman Lunge & Rotation
10/leg Double DB Farmer Front Foot Elevated Reverse Lunge
20 Russian KB Swings
Back Squats:
1st Round: 10 reps @ 40% 1RM - LIGHT
2nd Round 8 reps @ 50% 1RM
Back Squat
6 sets x 6 reps @ 70%-75%
Goal: Begin at 70% of 1RM & increasing weight each set to finish at 75%.
Back Squat Accessories
4 Rounds
10/leg Back Rack Reverse Lunge @ RPE 8/10
8/arm Single KB Situps
15 Prone Hamstring Curls
45sec/leg Copenhagen Plank
-Rest 1:00-2:00min-