A:
6 sets of 5 Banded Bent Over Barbell Row
6 sets of 3 High Box Jumps
Start a new round of both exercises every 90sec.
B:
For Time:
10-9-8-7...-1 Clusters
Run 200m
Time cap: 20min.
Level 1: 30/20kg
Level 2: 35/25kg
Level 3: 42.5/30kg
ENDURANCE
3 sets of:
2000m Row/Bike x2/Ski
2min rest
Target: Keep the same average pace from a week ago
(time/500m for row/ski OR time/1000m for bike)
If you are coming the first time: find your steady target pace.