Warm up
1k Ski
1k Row
6 sets x 5 of
Bench Press 15, 20, 25, 26, 27, 28, 29, 30, 31
Pull Up 1 thick yellow band/1 thick and 1 thin 5, 5, 5, 5, 3/2, 3/2, 3/2, 3/2, 3/2
4 rounds for NFT (not for time)
12 single arm db shoulder press (
each arm) – 7.5kg
12 db reverse flys – 2.5kg
4 rounds for NFT
12 ring rows
12 bench dips, straight leg
100 calorie ski for time – MAX EFFORT: 9:15 mins
6R:
2Min on (16 Cal Ski + dumbbell swing @10KG) 17, 16, 18, 16, 17, 18
1Min Rest