WARM UP
5:00 ski/row/bike
5:00 quad & hip flexor mobility
3 rounds:
10 front squat
10 push press
SKILL
Thruster
8 x 3
*Build to heavy
WORKOUT OF THE DAY
For time:
500 meter ski
500 meter row
1 mile bike
*Semi-sprint effort. Coach athletes to operate around 80% effort until the back half of the bike distance. 10:00 time cap.