WARM UP
3 min erg
Then
3 rounds
10 Single Leg Banded RDL (5L/5R)
10 Plate Ground To Overhead 15/10kgs
10 Air Squats
WORKOUT
In Pairs Complete
1km Ski Erg
Then
10 Rounds (6 each,1 for 1)
10 Wall Ball 20/14lbs
7 Burgee Box Jump 24/20i
4 Sandbag Ground To Shoulder 45/30kgs
(Practise Touch and Go Reps)
Then
1km Ski Erg
ACCESSORIES
3 Sets 4Reps
Hang Power Clean
Rest as needed between sets
Cool down
Roll Calf 60sec L/R
Roll Shin 60sec L/R
60sec Dead Hang From Bar