6 sets of 8 reps box squat @ 60kg
4R of
6 ground to shoulder @25kg medicine ball
12 reverse lunges (front load) @25kg
24m front load carry @25kg
100 russian twist @7kg
100 russian twist @ 4kg
2.2km ski erg – 14 minutes, 3:35 min/500m
1km row erg – 5:21 minutes, 2:36 min/500m