WORKOUT 1
Phase 1 - Pull
BB Deadlifts 10,8,6
T bar row machine 12,10,8
Seated iso back row machine single arm 12,10,8
Close grip pull ups 3 x max reps
Rear machine flys 15,12,10
Db alternating curls 15,12,10 (each arm)
Db hammer curls 15,12,10 (each arm)
Phase 2
7km Run (Zone 3)
WORKOUT 2
3 rounds in pairs for time
600m Rower | I go u go
600m Ski erg | I go u go
400m run (together)
Into…
Db ball over double box 20 @40kg
BB Cleans 20 @80kg
Db Devil press 20 @20kg
50min time cap
WORKOUT 3
60M’AMRAP | I-GO-YOU-GO
In pairs complete as many rounds as possible
10 BB squats @BW
15 Toes to bar
20 cal Bike erg