GROUP WARMUP
3 sets -
:30 Ski-erg
5 dumbbell push press
10 walking lunges -> Kettlebell lunge
5 dumbbell squats
TEST
For time:
10-8-6
Dumbbell push press
50ft Kettlebell front rack walking lunge (25ft down and back)
Then, or at 7:00 mark
20-16-12
Calorie Ski-erg
Dumbbell squats
*15-minute total time cap
*heats of 7 every 8-10 minutes
GLUTE ACCESSORY WORK
3 sets -
5 Glute-Ham raises
10 Each way banded side steps (band above knee)
REAR DELT/LAT WORK
3 sets -
5 Rear delt raises
5 Banded face pull
15 single arm ring row hold
