A:
2-2-2-2-2-2 Split Jerks
6 sets of 8 Supinated Bent-over Rows
Start a new round of both exercises every 2:30min.
B:
5 rounds for time of:
15 Sumo Deadlift High Pulls
15 Thrusters
Level 1: 30/20kg
Level 2: 35/25kg
Level 3: 42.5/30kg
ENDURANCE
A:
9 sets of 400m Row/Bike x2/Ski @ steady but challenging pace
Rest 40sec. between sets.
Target: find your average pace (time/500m for row/ski or time/1000m for bike)
B:
2k Row/Bike x2/Ski @ EASY pace