1:30/1:00/0:30 of each @ increasing pace

1) SkiErg
2) Air bike
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2 rounds
8 Table top pulses
4 Jefferson curls
8 Scapular wall slides
4 Pike compression slides
8 Slow tempo plate squats*
* Hold a 5-10kg plate in front of you with almost straight arms. This will help you work on upright squat mechanics.
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Build to workout weight for barbell movements.
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@ workout weight
12/8 (cal) SkiErg
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5 rounds (each barbell movement once)
3 Thrusters / Power cleans / Overhead squats / Push jerks / Front squats
3 Bar-facing burpees