Skill:

Goblet Cossack squats

3 sets* of 8 reps

*Increase load each set

 

Single leg kettlebell deadlift crossover

2 sets* of 10 reps

*increase load on second set if successful on first

 

Endurance:

5:00 Bike @ 89% of 6-minute bike test*

Rest 1:00

5:00 Row @ 89% of 6-minute row test*

Rest 1:00

 

2 rounds for quality of pace control

*If you do not have one of the 6-minute tests, we will perform it first in place of round one. If you do not have either, we will perform one in place of round one, and the other in place of round 2.

 

 

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