6WLT

S w/u

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Keep a 12/16kg KB moving for 10min

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3x20 DL @ 30%

3x20 DL @ 30% off 4” deficit

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5k Row/ski

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5x5 strict Toe-2-bars or Knee-2-elbow

2nd training session:

10min aerobic warm up

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10x 90/60 row/bike/ski/run

  • Row/Ski @ 2k+5sec

  • Bike @ 75% effort

  • Run @ 2mile pace

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15min foam roll

Kurtis Frasier