WARM UP
6…1
KB gorilla row + curls
**complete 10 jumping jacks BTWN each set**
Then,
Stretch
Then,
Pull up variation – 3×3
ADVANCED
STRENGTH
A) In a group of 3-4 complete:
5…1 C2B pull ups (conga line)
**4x – assistance is provided by team**
B1) 12 seated banded tempo rows
B2) 100m farmer carry
**3x – rest :60sec after each set**
INTERMEDIATE
STRENGTH
A) In a group of 3-4 complete:
5…1 pull ups (conga line)
**4x – assistance is provided by team**
B1) 12 seated banded tempo rows
B2) 100m farmer carry
**3x – rest :60sec after each set**
BEGINNER
STRENGTH
A) In a group of 3-4 complete:
5…1 ring rows (conga line)
**4x**
B1) 12 seated banded tempo rows
B2) 100m farmer carry
**3x – rest :60sec after each set**
ADVANCED
WORKOUT
In a team of 3 complete:
6k ski
**20min cap; complete 10 RKBS 53/44 + 10 box jumps 20/16 after each switch**
INTERMEDIATE
WORKOUT
In a team of 3 complete:
6k ski
**20min cap; complete 10 RKBS 35/26 + 10 box jumps 20/16 after each switch**
BEGINNER
WORKOUT
In a team of 4 complete:
6k ski
**20min cap; complete 10 RKBS 26/18+ 10 box step ups 20/16 after each switch**