WARM-UP



3x

:45s Ski erg
20 Banded pull aparts
15 Medball bearhug squat jumps
12 Rolling tricep extensions
10+10 1-Arm kettlebell deadlifts
5 Caterpillar burpees
10+10 90/90 hip openers

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STRENGTH

Back squats,
8 @ 64%
8 @ 66%
8 @ 68%
8 @ 70%

Front squats,
2 x 5 @ 72%
2 x 5 @ 75%
5 @ 77%

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ACCESSORY

Bulgarian split squats,
4 x 12/12 (hard)

Reverse hyper,
4 x 12 (hard)

Standing 1-arm behind the neck tricep extensions,
4 x 12/12 (hard)

Pull-ups
4 x Max reps (Use bands if needed)

Sandbag bearhug hold
4 x 1:00 min (hard)

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(OPTIONAL) CONDITIONING



4 Rounds for time:
20/15 Calories ski
15 Dual kettlebell deadlifts, 2 x 32/24kg
10 Kettlebell facing burpees"