Warm up

3 rounds:
200m row
10 KB goblet hold lunges
10 single arm KBS

Endurance

Every 2 min for 6 rounds, alternating between:
15/12 cal row + 10 double DB deadlifts 50/35 lbs
15/12 cal ski + 10 KB snatches 24/16 kg
15/12 cal row + 100 ft. empty sled sprint

Note: the workout duration is 36 min, 6 rounds at each station.
Rest the remainder of the 2 min interval once you have completed the 15/12 cals and the 10 reps of the second movement.

UES strength

Warm Up
2 Rounds (12 minute cap)
:45sec Row/Bike/Ski
5/side Spiderman Lunge & Rotation
5/Leg KB Goblet Box Step Ups
20 Russian KB Swings
“10 Back Squats
1st Round: @ Empty Barbell
2nd Round: @ 50% 1RM Back Squat”
Back Squat
In 15 Minutes with as many sets needed work up to a
3 Rep HEAVY
*This is not a MAX – last set should feel like you can either do one more rep or put a few more weight on.
Rest 2-3 minutes between sets. Aim for 5-6 sets total.
Suggested Warm Up
5 Reps @ 60% of 1RM Back Squat
5 Reps @ 70% of 1RM Back Squat
3 Reps @ 80% of 1RM Back Squat
3 Reps @ 85% of 1RM Back Squat
3 Reps @ ~90% of 1RM Back Squat
Drop Sets
Back Squat Drop Sets
EMOM for 10 Mins
1 Reps @ 83% of 3 Rep Heavy
Zone 2 Workout
AMRAP in 2 Minutes
14 Shuttles (25ft = 1 Rep)
With Time Left complete AMRAP of
SKI for Meters

2 Min Rest –
AMRAP in 2 Minutes
14 Shuttles (25ft = 1 Rep)
With Time Left complete AMRAP of
Double KB Farmer Carrys

1 Min Rest –
AMRAP in 2 Minutes
14 Shuttles (25ft = 1 Rep)
With Time Left complete AMRAP of
Wallballs