then 2 rounds
:45 ski erg
5 DB Front Squats (first round lighter than workout weight)

Workout
For Quality
20/16 calories of ski erg
15 double db front squats @2x15/22.5kgs
16/12 calories of ski erg
12 DB Front Squats
12/9 calories of ski
9 DB FS
9/7 calories ski
6 DB FS
6/5 calories ski
3 DB FS

Maint Point is to keep moderate pace on ski and hit unbroken sets on front squats. this is not for time, just get a good solid feeling on it!

Accessory Work
3 sets
10-15 kb russian swings
10-15 Strict knee raises
rest 2 min

Cool down
2-3 min light cardio
1+1 leg across body strech
1+1 min tricep strech