WARM-UP



Every minute on the minute for 12:00 minutes of:

1) 15/12 Calories row
2) 15 Banded pull aparts
3) 10-15 Wallball shots
4) 10-15 Dual dumbbell romanian deadlifts

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STRENGTH



Front squats,
Every minute on the minute for 8:00 minutes of: 2 Front squats @ 75%

Back squats
2 x 3 @ 77%
2 x 3 @ 80%
3 @ 83%
3 @ 86%

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ACCESSORY

4 x 8/8 Bulgarian split squats (hard)

4 x 10 Reverse hyper (hard)

4 x 10/10 Standing 1-arm behind the neck tricep extensions (moderate)

4 x Max reps pull-ups

Sandbag bearhug hold,
accumulate 5:00 minutes of bearhug hold in as few sets as possible.

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(OPTIONAL) CONDITIONING

For time:

Buy in: 40/30 Calories ski erg

Then 3 rounds of:
15 Dual kettlebell swings 20/12kg
15 Dual kettlebell shoulder to overhead 20/12kg

Cash out: 40/30 Calories row