Warm up
With an empty barbell
7 reps of each
Deadlift
Row
Clean
Front squat
Strict press
Good morning
Back squat
Strength-Giant sets
2 Double kb clean n presses-AHAP
2 back squats-Til heavy 2
4 strict toes to bar
Max strict pull ups
2 strict presses-Til heavy 2
10/10 Bulgarian split squats
Extra
20s
Underhand grip row
Bench press
Warm up Mixed cardio, 10 minutes Conditioning 3 rounds In 3 minutes 10/10 db snatches Max cal bike in the remaining time Rest 2 minutes Then In 3 minutes 20 box jumps Max cal ski in the remaining time
Warm up 1 minute row 20 second L sit 30 kb swings Strength Barbell row -Build a heavy 6 Then 5 rounds 3/3 cosac squats 3 barbell rows Max unbroken dips Extra 4 rounds 10-15 single arm rows 10-15 db in
Endurance Delta 1 round 1500 m row 1500 m ski 60/42 cal bike 2 rounds 1000 m row 1000 m ski 40/28 cal bike 3 rounds 500 m row 500 m ski 20/14 cal bike
