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



Front squats,
3 x 5 @ 60%

Back squats,
3 x 5 60%

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ACCESSORY

3 x 12/12 Bulgarian split squats (easy)

3 x 12 Reverse hyper

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

3 x 10 Ring-rows

4 x :30s Reverse plank between benches."

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(OPTIONAL) CONDITIONING



As many reps as possible in 15:00 minutes of:
15/12 Calories ski
15 Kettlebell swings
15/12 Calories bike
15 Wallball shots"