General Warm Up
2 min easy jog or bike
Leg swing x10 each / lateral leg swing x10 each / hip circle x10 each
Lateral lunge with reach x8 each / inchworm to push up x5
Walking high knee x10 / air squat x10
Specific Warm Up
Running — high knee x10 / butt kick x10 / A-skip x10 / 20m build up x2
Ski Erg — 10 easy / 8 moderate / 5 strong (hip hinge, drive to full extension)
Row — 10 easy / 8 moderate / 5 strong (legs, back, arms in sequence)
DB hang clean x8 / KB goblet squat x8 / burpee broad jump x5 x2
2 Rounds for Time (28 min cap)
400m Run
15 Cal Ski Erg
400m Run
15 Cal Row
400m Run
DB Farmers Carry 50m (25m out / 25m back)
400m Run
12 DB Goblet Squat
*Sub run with 400m ski today
*Finisher — Athletes who finish under cap move to easy bike
200m walk / pigeon 1:00 each / hip flexor :45 each
