6WLT

S W/u

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DBL KB complex: 6x reps of each

RDL + Clean + Rack Sqt + Push press + Push up

4 sets, 2min rest between

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10-1 Deck sqt ladder + 250m Row

M @ 16kg+

FE @ 12kg +

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10-1 hand release push up ladder + 250m Ski

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8x 20/10 Tabata airdyne/assault bike

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4x 30/30 hollow hold

2nd training session:

10min warm row/bike/ski/run

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10x 30/90 row/bike/ski/run @ moderate pace

*During rest 5/10x push up

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10min light row/bike/ski