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,
4 Sets of max reps back squats in :45s @ 75%
Rest 1:30 min between sets.


Back squats,
2 x 4 @ 80%
2 x 4 @ 82%
4 @ 84%
4 @ 87%

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ACCESSORY

4 x 10/10 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

4 x 1:00 min sandbag bearhug hold

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(OPTIONAL) CONDITIONING



As many reps as possible in 15:00 minutes of:
500m Bike erg
12 Kettlebell swings 32/24kg
12 Toes to bar
12 Shoulder to overhead 70/47,5kg