GROUP WARMUP
3 sets -
:30 ski
:30 bike
:30 row
:10 frog stretch
MACHINE SPRINT TEST (ACID BATH)
For time:
500-meter Ski-erg
500 meter Row
1000 meter Bike-erg
*8-minute time cap
*heats of 7 every 8 minutes
ADVANCED PRESSING AND PULLING
3 sets -
6 each arm Bottoms up kettlebell Z press https://www.youtube.com/watch?v=yczHQm6wgr8
6 each arm Paralette plank dumbbell row https://www.youtube.com/watch?v=RhhoRQMmnUA
2 sets -
6 each arm, standing dumbbell press with other arms in suitcase hold
6 neutral grip ring pull-ups
