Rowing aerobic base

Banded pull aparts

10-1 pull up ladder + 1-10 push

up ladder 

10 min EMOM

Min 1: run 150m

Min 2: 15/12 calorie airdyne

IWT

Phase 1:

7x DL @ 65-70% 1RM (this value stays the same each of the

next 4 weeks) +

Empty sled push max meters

in 2:00

2:00 rest, 3 rounds

-

5 minutes intermission

-

7x front squat @ 65-70% 1RM +

2:00 row @ 500/600m pace

2:00 rest, 3 rounds

-

10m bear crawl + 20x ball slams

(heavy) + 10m bear crawl

3 rounds