1k Ski
15 push ups on the bar every 250m
Bench press 6×5 reps
20kg, 22.5kg, 25kg, 27kg
Pull up with 2 bands on 1 knee – 6×5 reps
5R of
90s on
16-20 calories – 12, 12, 12, 12, 12
Medicine ball slam 6kg to cont until 90s is over – 10, 9, 9, 9, 10, 11
90s off
15 mins Zone 2 indoor bike