Warm-up
3:00 SkiErg / 3:00 Air bike@ easy
2:00 SkiErg / 2:00 Air bike @ moderate
1:00 SkiErg @ moderate hard
+
2 Rounds
8 Goblet squats (slow tempo)
5 Scapular pull-ups
5/side Bottom-up KB presses
0:10-0:20 Hollow hold
0:10-0:20 Arch hold
+
Build to workout weight for thrusters
* Prep pull-ups between sets
+
@ workout weight
12/8 (cal) Air bike
6 Thrusters
6 Pull-ups
12/8 (cal) SkiErg