General Warm-Up
Row or Run 400 Meters
Ski 300 Meters
Then…
Two rounds:
Cuban Press x 10 reps
Stiff Leg Windmill x 5 reps per arm
Kneeling Single Arm Band Lat Pull x 10 reps per side
A.
Every Minutes on the Minute for 9 Minutes (3 sets)
Minute 1 – 30 seconds of Strict Pull Ups
Minute 2 – Hollow Hold x 30-40 Seconds (focus on good positioning that will transfer to the Pull-Up bar)
Minute 3 – 30 seconds of Dips (Stationary or Ring)
B.
Two sets for max reps of:
Against a 6 minute running clock,
Bike Erg (2000 /1600 Meters) or Assault Bike or Echo Bike (2500/1750 Meters)
Kettlebell Front Rack Lunges x Max Reps
REST 4 MINUTES BETWEEN SETS