Recommended Warm Up (15 Minutes):

2 Minute Bike

2 Minute Ski or Row

400mm Run

With a light Kettlebell:

10 Goblet Squats

10 Cossack Squats

10 Single Leg Deadlifts each Leg

10 Tempo Goblet Squats (3 Seconds Down)


With a Partner, For Time:

100/80 Calorie Bike Erg

100 Wall Balls (20/14#)

100/80 Calorie Ski

Time Cap 20 Minutes

*With a partner.  One person works while the other rests.  I want everyone to alternate in sets of 10 the whole way through.  This should be fast intervals!!  If you don’t have bike ergs, you can use assault bikes, and if you don’t have ski ergs, you can row!


Tempo Back Squat (25 Minutes)


*3-4 Seconds on the way down.  Get 4-5 good warm up sets and then do 3 good sets of 5 all at the same weight.  

Skill Work