1st workout
3R: (36 mins cap)
340m run
15m BBJ
300m row
30m sandbag lunge @ 20kg
300m ski
10 knee push up
Time: 32:59
2nd workout
Every 4 mins for 4R
12 reps 66% 1 RM Front squat – 35kg
15 glute bridges
Bulgarian split squat 4×12 reps each leg @ 7.5kg
Super set (push and pull)
5R for quality:
12 DB bench press @ 10kg
12 1 arm row @ 17.5kg