Fitness and Performance
3 sets of
One arm DB row x 6-8
Bulgarian split x 6 each
Ring plank x 30 seconds
Rest 45 seconds between sets
“ Baseline”
500 m row
40 air squats
30 sit ups
20 push ups
10 pull ups
Sport
15 minutes to establish:
1RM Overhead squat
“Baseline” +
500 m ski erg
40 OHS 45/35
30 GHD sit ups
20 ring dips
10 CTB pull ups
