6WLT

S w/u

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10x hinge sqt combo (long sqt)

5x pull up

5x chin up

5x inch worm

10x KB rack sqt (5x each side)

10x Kb high pull

10x Kb halo w/triceps extension

5x heavy DBL Kb DL w/ sec hold on last rep

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40-2 even only Lunge ladder + 30sec wall sit

i.e. 40x lunge + 30sec wall sit + 38x lunge + 30sec wall sit…. 2x lunge + 30sec wall sit

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6x 30/30 Ski @ 2k -7sec

2nd training session:

10min strapless row

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6x 500m row + 2min rest

@ 2k pace

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10min light bike cool down