Warm up
3 rounds
10 db bicep curls (very light)
20 glute bridges (from floor)
3 rounds
10 db bent over flys
20 supermans
3 rounds
3 inchworms
10 side lunges
3 rounds
20 m backwards bear crawl
Workout
4 rounds
7 pull ups (or 14 lat pull downs with light to moderate weight)
40 m sled pull (or :45 ski erg)
:30 side plank (each side)
4 rounds
12 DB bicep curls from knees
40 m lateral sled pull (20 m each side) (or 40 alternating ski ergs)
:30 side plank (each side)
4 rounds
12 inverted rows
20 m lateral band walk (each direction)
:30 side plank (each side)
4 rounds
15 seated rows
250 m ski or row
:30 side plank (each side)
4 rounds
2:00 treadmill, sled push, or row machine (Your choice)
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