WARM-UP:

3 Rounds of:

: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

Front squats,
2 x 5 @ 75%
2 x 5 @ 78%
5 @ 80%

Back squats,
8 @ 68%

8 @ 70%
8 @ 72%
8 @ 74%


Note: Last week we did back squats first. This week we do the front squats first.

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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 (moderate)

Strict pull-ups,
4 x max reps

Sandbag bearhug hold,
4 x 1:00 min

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(OPTIONAL) CONDITIONING



Metcon (time)

4 Rounds for time:
20/15 Calories ski erg
15 Dual kettlebell swings 20/12kg
10 Dual kettlebell shoulder to overhead 20/12kg