| Warm up |
| 5 mintues: Banded walks x 12/12 + banded squats x 10 + 6 pt. Banded kick backs x 10/10 5 minutes: KB DL x 10 + Dead hang x 20s + supine scorpion x 4 |
| Complete 6 sets of a section, rest 2 minute before starting next section. Rest immediately begins (set on erg. Finish reps and rest remaining time): 1) 30/60 x 6: Row/DB Thrusters x 8 30/60 x 6: Bike/Dual KB (scale w/DB) Clean and press x 6 30/60 x 6: Ski/DB Deadlifts x 8 |
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