5-10 min Warm-Up

Then:

10 min Stretch/Foam Roll

Then:

2×10 Air Squats

2×10 Push-Ups

2×10 Pull-Ups

30 – 45 sec rest in between sets

Then:

Row & SkiErg Ladder

1,000m -100m Row +

100m – 1,000m SkiErg

hard pace to moderate pace. 10 sec hard pace / 50 sec moderate pace throughout the whole workout

Then:

Stretch/Foam Roll

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