General Warm Up

10 Min @ easy pace on row, ski, bike or run


20 Lat Pull Down

20 Reverse Fly

20 Dumbbell Bench Press

20 Banded Tricep ext.

4 rounds

Complete in 15 min


Work up to a 6 rep max

This means that the 6 reps should feel close to failure by rep 6.

Rest 60 seconds between sets

6 sets


100 M sprint (preferably on Skierg, but row, bike or running also work!)

Rest 90 seconds

During the 90 seconds rest, complete 3-5 reps Pull Ups

15 rounds


5 min plank hold