| – 5 minutes: Dive bomber push ups x 5 + Lateral lunges in place x 4 + dead hang x 30s – 8 minutes: DB Curl to press x 8 + Superman pull downs x 10 + Push up jump through x 10 (1 push up + 1 jump through) – Set up Rowers, Skiers, and all equipment before starting – Go hard, have fun 😉 |
| Work |
| Teams. If teams more than 4, 1 person carries 20lb medball OH AT ALL TIMES! 1) 6k Row. After each turn: – 1-3k: Frog hops >< – 3-6k: Dual DB Press x 5 > OH Carry >< Immediately into 2) 6k Ski After each turn: – 1-3k: Dual DB Ground to OH x 8 – 3-6k: KB Swings x 5 + Goblet Squats x 5 If anytime left over, coaches choice finisher! |
Skip to content
Fill out the form below to get started
Take the first step towards getting the results that you want!