“The real workout starts when you want to stop.”
– Ronnie Coleman
Warm Up
Ski/Row/Bike/Run
5 minutes easy pace 65-70% MHR
2 Rounds
10 x Deadbugs
10 x Side Plank Hip Touch
10 x Cat Camel
10 x Scorpions
10 x Glute Walk Outs
10 x Hamstring Squats
IWT
3 Rounds
10 x KB Push Press
Plus 10 x Push Up
2 min 90-95% MHR Ski/Row/Bike/Run
2 min rest
3 min rest
3 Rounds
10 x Single Arm KB Floor Press (each arm)
Plus 10 x Banded Pull Aparts
2 min 90-95% MHR Ski/Row/Bike/Run
1 min rest
