Warmup
Lower body openers + landmine row
5 minute ski erg EZ pace (no movement of ankle or extension onto to toes)
3-5 minutes of mobility for upper back and t-spine
+
A1. Bench Press 10-8-6-4-4 *building* rest 2 minutes 100#, 105, 110, 115, 115
A2. Chest Supported BB Row X 6-8 reps AHAP rest 2 minutes X 5
105 (8,8,8,6,6 reps)
+
5 sets:
200m Ski Erg
15 Hand Release Push-ups
12 GHD Sit-ups
Rest/walk 60 seconds
16:14 (including rest)
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