Recommended Warm Up (15 Minutes):

3 Minutes on a Bike

-1 Minute Ease

-1 Minute Moderate 

-1 Minute Hard

-Stretch as a class-

*Hips, Calves, Ankles, Hamstrings, Quads


7 Rounds for Time:

7 Deadlifts (315/205#)

14/11 Row

*Alternate ROUNDS with a partner for 7 rounds EACH.  Looking for each round to take just about a minute.  IF you don’t have ski ergs, you can row your calories.  Deadlifts should be heavy but unbroken.  Ski or row HARD


Back Squats (25 Minutes)

4 x 4 @ 80% of 1RM

*All at the same weight

Skill Work