1.11

A1 Back Squat @ 4xx1 tempo x 4 reps x 3 sets @ 70%
A2 Wide grip BB bent over row x 8-10×3 sets @ 20-35% of BS
A3 heavy Uneven carry x 100’x3 sets
+
OTM x 20-25 minutes
1 = 20 double unders + 10 pull ups (CTB or 3-5 MU)
2 = 10/6 cal on ski erg
3 = 10 burpees
4 = 10 kb swings, 70/55#
5 = 10/6 cal on row

Cool Down
bench OH stretch x 30 sec. x 3
wall stretch x 30 sec. per leg x 2
down dog to up dog x 15




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