Full Body Circuit

 

General Warm Up

10 Min Row or Ski @ >2:30/500 Pace (2,000 m in 10 min)

Then:

5×5 Air Squat with 3 Second Pause at bottom

2×10 Lunges @ bodyweight.  Slow and controlled

2x 5 PVC Pipe Pass Through

2×5 Romanian Deadlift

Then:

15 Wall Ball @ 10-12 lb Ball

15 Single Kettlebell Clean and Press @ 16 Kg

15 ManMaker @ 2 x 15-25 Dumbbell

15 Rounds

No Rest. Keep track of time.

Then:

25 Kettlebell Swing @ 16-24 kg Kettlebell

100 Meter SkiErg or 10 Cal Bike Sprint

8 Sets

60 Sec Rest Between Sets

Then:

Cool Down

10 Min Cardiovascular effort @ Easy Pace