1:30/1:00/0:30 of each @ increasing pace
1) BikeErg
2) SkiErg
+
2 rounds
5 Scapular pull-ups
0:30 Hang from bar
8 Scapula push-ups
8 Tension swings
5 Arch hold push to hollow holds (3-5 sec in each position)
+
2 rounds
5 Inchworms
5/side Elevated ankle lunges
5/side Tactical ankle rocks, alternating
+
Build to workout weight for power clean and overhead squat
* Practice few short sets of other movements as you build up
+
@ workout weight
15/12 (cal) SkiErg
7.5m Sled push
5 Burpees over parallette
25m KB Farmer’s walk
– Rest 0:30 –
6 Overhead squats
6 Chest-to-bar pull ups
4 Bar-facing burpees
4 Power cleans
4 HSPUs
2 Bar-facing burpees