Warm Up
Ski/Row/Bike/Run
5 minutes easy
2 Rounds
10 x Deadbug
10 x Side Plank Hip Touch
10 x Glute Walk Out
10 x Hamstring Squat
10 x Banded Pull Apart
10 x Pillar To Plank
5 Rounds
8 x Barbell Floor Press
At 50% Bench Press 1RM
30 sec MAX EFFORT Ski/Row/Bike/Run
2 min rest
Then
3 min rest
Then
5 Rounds
10 x Pendlay Row
30 sec MAX EFFORT Ski/Row/Bike/Run
1 min rest
