MET COND + BACK SQUAT + LEGS + ARMS + ABS

5 Rds

10 Ski Erg Cal

20 DU

- 7:17

Back Squat

100Kg x 3 x 2

Legs

Arms

Abs

MET COND + LEGS + BACK + DIPS + CHEST + ABS

5 Rds

10 Cal Ski Erg

7L/7R Kb Snatch 16 Kg

- 7:38

Legs

Dips

Back

Chest

Abs

MET COND + BACK SQUAT + BACK + CHEST + ARMS

10, 9, 8, 7...1

Bike Cal

KB Thruster 2 x 12Kg

- 9:26

Back Squat

100Kg x 1 x 2

Chest

Back

Arms

ROW INTERVALS + SKI ERG INTERVALS + BACK + LEGS + ARMS + ABS

250m Row Intervals x 7

50 Cal Ski Erg Intervals

Back

Legs

Arms

Abs

ROW INTERVALS + CHEST + ARMS + ABS

500m Row x 5

Chest

Arms

Abs

BIKE INTERVALS + BACK + ARMS + ABS

100 Cal Bike Intervals

Back

Arms

Abs

ROW INTERVALS + DIPS + BACK SQUAT + ARMS

500m Row x 3

Dips 20 x 4

Back Squat

100Kg x 3 x 3

Arms