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 Medball bearhug squat jumps
4) 10-15 Kettlebell sumo deadlift hi-pulls

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STRENGTH



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

Front 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



4 Rounds for time:
24/17 Calories ski
15 Normal grip deadlifts (no mixed grip, no hook grip) 80/55kg
10 Bar facing burpees