WARMUP
2 sets
:30 ski erg
10 PVC pass throughs
:30 squatting quad
10 Goblet squats
5 external oblique opener w/ leg raise
+ trainer led barbell
BARBELL
Every 2 minutes for 12 minutes:
5 push jerk
TIME TEST
500 meter Row
500 meter ski erg
MIDLINE
2 sets
1:00 sandbag hold
Rest :30 between sets
MOBILITY
2 sets
:30 twisted cross
1:00 frog stretch
:30 couch stretch