IWT

General warm up

10 Min Row or jog

Then:

2×5 wall squat

2×20 squat

2×10 Romanian deadlift @ 16 kg KB

Then:

10 Deadlift

Beginner use @ 65 lbs

Intermediate use 95 lbs

Advanced use 135 lbs

2:00 Min Row @ 500 meters

2:00 Min Rest

3 x

Each round go up one meter

ex:

Round 1: 500 meters

Round 2: 501 meters

Round 3: 502 meters

(obviously get more meters if you can!)

Then:

5 min intermission

then:

10 Goblet Squat

Beginner use: 12 kg KB

Intermediate use: 16 kg KB

Advanced use: 20-24 kg KB

2:00 min  SKi (you can use rower or air bike or run if you don’t have ski.)

2:00 min rest

3 x

Each round go up one meter

Then:

100 knees to elbow (or toes to bar)

Then:

Cool Down

10 min row, bike, ski or run