6WLT
S w/u
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BB complex: 4x of each
DL + Hang Clean + FS + front rack lunge
4 sets @ increasing weight, 1-2min rest between
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10x KBS @ 23/32kg + 1min Row @ 275m/300m + 10x KBS
3 sets, 2min rest between
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4x BS @ 80% + 1min Ski @ 275m/300m
3 sets, 2min rest between
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3x20 Reverse hyper
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3x 30m DB bear crawl @ 40/70# DB
2nd Training Session:
10min aerobic warm up
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8x 500m Row/ski @ 2k pace + 3min rest
or
8x 400m run + 3 min rest
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5 min cool down
mobility work