|– 3 minute bottom of squat hold – rotate/lean side to side|
– 3x: Banded squats x 10 + Banded prone leg lifts x 10 + banded kick backs x 5/5
– 8 min: Goblet squats x 10 + chin over bar hold x 15s + wall facing HS hold x 15s
|1) 10 minutes:|
– Bulgarian split squats w/plate extended in front of body x 5/5 w/2s pause at bottom of each + Band pull apart x 15 + weighted knee tuck x 10 (unweighted if needed)
2) Remaining time:
– Front Squats x 8 + partner hamstring curls x 6 + ab rollouts x 8
|1) W/Partner x 1200m row|
Then, no partners:
3x: Dual DB Deadlifts x 10 + Dual DB Walking lunges x 12 + Dual DB Squats x 10 + Dual DB OH Press x 10
Begin a 1000m Ski until a partner can join you and they will help you finish it out.
If all skiergs are taken, go to a bike for 2000 meters
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