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

---

STRENGTH



Back squats,
4 Sets of max reps back squats in :45s @ 70%
Rest 1:30 min between sets.


Front squats,
2 x 5 @ 78%
2 x 5 @ 81%
5 @ 83%

---



ACCESSORY

4 x 12/12 Bulgarian split squats

4 x 12 Reverse hyper

4 x 12/12 Standing 1-arm behind the neck tricep extensions

4 x Max reps pull-ups

4 x 1:00 min sandbag bearhug hold

---

(OPTIONAL) CONDITIONING:

As many reps as possible in 12:00 minutes of:
6 Power cleans
10 Box jump overs
10 Burpee pull-ups