Warm Up:
150m Ski
5/5 split stance KB Row
10/10 Banded OH Press
6 1-leg V-Ups
7mins
Strength:
7×3 Weighted Pull ups
Or 5×5 Bent over row
“Midline Pump”
15 T2B
15 Cal Ski
3 RFT
3min Rest
30 DUs
15 Push Ups
5RFT
Extras:
Max rep ring rows
200m run
7min AMRAP