Monday March 11th

10:00 minutes, For Quality
30 second Ski Erg or Row
5 Inchworm Push-Up to Mountain Climber Deep Lunge Stretch
5/5 Crossover Step-Up, 20-24’’ Box
10 Scapular Pull-Ups
10-15 second Chest to Rings Hold

chest to bar progressions
pistol progressions

For Time
20 Burpee Box Jump Overs 24/20”
25 Chest to Bar Pull-Ups
30 Pistols
40/32 Calorie Ski
30 Pistols
25 Chest to Bar Pull-Ups
20 Burpee Box Jump Overs 24/20”
Time Domain: 15:00-20:00 minutes
Time Cap: 25:00 minutes

We should start at a conservative pace today with the focus to learn how to breath
through the movements and keep manageable quick sets with short rest periods in order
to save ourselves for the back half of this workout as the fatigue will build with this highly
taxing muscular stamina style workout. Pick a pace on the Ski that is challenging and
push there as we can relax the arms during the Pistol Squats. The workout really comes
down to the last sets of Chest to Bar and Burpee Box Jump Overs and if athletes have
paced accordingly

Machine Alternatives for the Day
1) 40/32 Calorie Row
2) 32/23 Calorie Echo Bike

Accessory work
Optional Accessories
4 Sets, For Quality
10 Goblet Cyclist Squat
8/8 Single Leg Romanian Deadlift
15 Tall Kneeling Straight Arm Banded Lat Pull Down

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