WARM UP
10 push ups + 20 banded suitcase marches + 30 mountain climbers – 4x
Then,
Stretch
Then,
Bench press – 12, 10, 2×8 (build)
ADVANCED
WORKOUT
In a team of 3 complete:
8 bench press 185/125
500/400/300/200/100m ski @:03sec< 1k pace (100m@ sprint)
**5x – I go, you go**
Rest 5min, then
15 RKBS 70/53
20m sled push (heavy)
20m sprint
**5x – I go, you go**
INTERMEDIATE
WORKOUT
In a team of 3 complete:
8 bench press 115/75
500/400/300/200/100m ski @:02sec< 1k pace (100m@ sprint)
**5x – I go, you go**
Rest 5min, then
15 RKBS 53/44
20m sled push (heavy)
20m sprint
**5x – I go, you go**
BEGINNER
WORKOUT
In a team of 3 complete:
8 bench press 45/35
300/250/200/150/100m ski
**5x – I go, you go**
Rest 5min, then
15 standing banded hip extension
20m sled push
20m sprint
**5x – I go, you go**