-Warm Up-

3 min on the bike or skier or rower


10 min for quality

5 rocking adductor stretch each side

5 supinated grip deadlifts (with an empty barbell)

5 hip airplanes each side

5 bottom half burpees

5 ring rows




Double over Hand Hook grip *No Gear*

Start around 50% and build from there


Every 3 minutes for 15 minutes

20 wall balls 

12 Lateral Burpee bar hops

6 deadlifts