2 sets
12 cal row bike or ski
10/10 cossack squat
6/6 single arm db o.h.s
10 push ups

3 x 8 Over Head Squat 3 X 8

Use Moderate weight
work on position under bar
3 X 8 overheaed squat
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5 x 5 overhead squat

5 X 50 %
5 X 60 %
5 X 60 %
5 X 60 %
5 X 50 %
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5 rounds ( Lunge/ Row )

5 X
100 feet Back Rack walking Lunge (75/55)
20/15 cal bike/row/ski

Goal is to maintain consistent Round paces
In the last round you should be able to pick up the pace and go hard
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