WARM UP
200m run + 100m ski + 20 jumping jacks + 10 wall balls – 3x
Then,
Stretch
Then,
400m run @ 75% effort
400m ski @ 75% effort
**dial in a game plan**
ADVANCED
WORKOUT
800m run
**rest 5min BTWN sets**
1K ski
**both MVMTS for time**
Then,
Take 12min to complete:
Box squats – 4×6 (build)
**set every 3min**
Then,
CORE
8 KB floor press 44/35
:20sec KB hollow flutter kicks
8 KB glute bridge floor press
:20sec KB hollow rocks
**3x – rest as needed**
INTERMEDIATE
WORKOUT
800m run
**rest 5min BTWN sets**
1K ski
**both MVMTS for time**
Then,
Take 12min to complete:
Box squats – 4×6 (build)
**set every 3min**
Then,
CORE
8 KB floor press 26/18
:20sec KB hollow flutter kicks
8 KB glute bridge floor press
:20sec KB hollow rocks
**3x – rest as needed**
BEGINNER
WORKOUT
400m run
**rest 5min BTWN sets**
500m ski
Then,
Take 12min to complete:
Box goblet squats – 4×6 (build)
**set every 3min**
Then,
CORE
8 DB floor press 10/8
:20sec hollow flutter kicks
8 DB glute bridge floor press
:20sec hollow rocks
**3x – rest as needed**