6WLT

S w/u

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DBL KB Complex: 6x of each

DL + Clean + Rack sqt + PP + BR + push up

3 sets, 2min rest between

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10x heavy KBS + 2min Row @ 2k + 2sec

3 sets, 2min rest between

-

10x Goblet sqt @ 16/23+ kg + 2min ski @ 2k + 2sec

3 sets, 2min rest between

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5x pull up + 10x push up + 20x box step up

4rds

2nd training session:

10min aerobic warm up

-

5x 750m Row/ski + 3min rest

row/ski @ 2k + 2sec

or

5x 3min aerbic effort @ 80% + 3min rest

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10min aerobic cool down