Warm up/aerobic capacity:
7×500 m ski
Rest 1 min
Rounds 1 and 2 get the blood flowing and the 5x500m left should be hard and consistent efforts
A. Class
B. 2 sets(3 minutes between sets)
16-12-8
Bench Press 155/105
Strict CHIN up*
(Girls modify your chin-ups to 12-8-4 or sub your 3 best sets after 16’s, 2 best sets after 12’s, and 1 set after 8)
C. 40 wallballs 30/20