10:00 Warm Up
2×5 Wall Squats
2×5 Cuban Press
2×10 Shoulder Openers
Then
5x Bottoms-Up Press +
5x KB Clean & Press +
5x KB Snatch
Three Rounds, increase weight each set
Then
3×10 Back Squat
3×10 RDL
Then
Work up to KB FR Squat Heavy
Then
2x KB FR Squat +
200m SkiErg/Row/Airdyne (Sprint) +
4x KB FR Squat +
200m SkiErg (Sprint) +
6x KB FR Squat +
200m SkiErg (Sprint) +
8x KB FR Squat +
200m SkiErg (Sprint) +
10x KB FR Squat +
200m SkiErg (Sprint)
12x KB FR Squat +
200m SkiErg (Sprint)
Drop weight as reps of FR Squat increase
Keep sprint pace consistent!