WARM UP
6 incline bench press + 12 banded face pulls + 20m run + bear crawl back – 3x
Then,
Stretch
Then,
Incline bench press + 3pt – 2×8 (build)
ADVANCED
STRENGTH
A) Incline bench press – 2×8, 1xMXE@50% of prior
B) 3pt DB rows – 3x8R/8L
**rest as needed BTWN sets**
INTERMEDIATE
STRENGTH
A) Incline bench press – 2×8, 1xMXE@50% of prior sets
B) 3pt DB rows – 3x8R/8L
**rest as needed BTWN sets**
BEGINNER
STRENGTH
A) Incline bench press – 3×8
B) 3pt DB rows – 3x8R/8L
**rest as needed BTWN sets**
ADVANCED
WORKOUT
EMOM for 30min complete:
Min1: :10sec ski sprint
Min2: :20sec ski sprint
Min3: :10sec row sprint
Min4: :20sec row sprint
Min5: AMRAP banded tuck crunches
Min6: rest
**RPE 9**
INTERMEDIATE
WORKOUT
EMOM for 30min complete:
Min1: :10sec ski sprint
Min2: :20sec ski sprint
Min3: :10sec row sprint
Min4: :20sec row sprint
Min5: AMRAP tuck crunches
Min6: rest
**RPE 9**
BEGINNER
WORKOUT
EMOM for 30min complete:
Min1: :10sec ski sprint
Min2: :20sec ski sprint
Min3: :10sec row sprint
Min4: :20sec row sprint
Min5: 15 crunches
Min6: rest