MVMT PREP
Banded Hips Series
SL Banded Hinge Prep (loading hammies & Glutes)
Banded Shoulder depression & distraction
Cossack SQ (w/ KB if possible)
HVY KB Controlateral Farmers Marches X 2 laps per side
12mins

STRENGTH 2 - GLUTE STRENGTH - WK 5

BB SUMO DL 4 X 15
KB Swing 4 X 10 - 12
DBL DB ALT OH PRESS 4 X 15/
3:40 X 4

18mins

ROW-TERVALS VS SKI-TERVALS
8 min Rounds AMRAP
Divide class in half, half start ROW half start on SKI. 2 mins to Switch.

ROW OR SKI (AsFastAsPossible)
100m
150m
200m
300m (repeat 300m)

After completing distances complete :
10 CTB Jumping Pull Up (4 stations set up)
10/ Scissor Jumps
50/ Flutters

ROUND 1 - 8 mins

2 mins Rest / rowers & skiers SWITCH

ROUND 2 - 8 mins

20 mins (2 mins explain & Set up)