OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Rower Hamstring Curls
15 Banded Ws or Banded Pull Aparts
10 Rower Pike-Ups
-Rest as Needed b/t Sets-

Front squat 15-12-9 reps

-15/12cal row
-15 box jumps
-15 kipping leg raises (10 t2b)

6x
-2 hang clean pull+
2 hang muscle clean

*build to heavy
*rest as needed between sets

Double unders for 10min

2 kierrosta
1) shoulder press x10
2) hauiskääntö x10
3) kulmasoutu x8
4) penkkiä x10

Rengas mu 4x3

OPTIONAL FINISHER
FOR QUALITY
300/200 Alt. Box Step-Ups @61/51cm
- Week 1 of 4 -- "Chad" Extra Credit

Complete the following meters on skier or rower:
200-400-600-800-1000
after each ski or row complete:
12 DB thrusters
10 box jump overs 24/20”
20 sit ups
12 alternating DB snatches

40 minute timecap.

20 Min

• 30 sec Erg
• 1/2/3/4/5…. Devils Press 2x17.5kg