IWT

General warm up

10 min Cardiovascular Work

You can row, run, ski

Then:

25 Air Squat

25 Stiff Leg Deadlift

25 Leg Ext.

60 Sec Plank Hold

4 Rounds

complete within 15 min

Then:

10 Deadlift @ 95-135 lbs

2:00 Row All Out

-Beginner: 450 meters

-Intermediate: 500 meters

-Advanced: 510 meters

*Each Round player must increase by at least 1 meter.

Rest 2:00

3 Sets

Then:

5 Min Intermission

Then:

10/10 Alternating Lunges @ 2 x 15 lb dumbbells

2:00 Ski

-Beginner: 450 meters

-Intermediate: 500 meters

-Advanced: 510 meters

*Each Round player must increase by at least 1 meter.

Rest 2:00

3 Sets

*If you don’t have Ski, you can run or bike all out for 2:00

Then:

10 Weighted Leg Raises

10 Curl Ups

10/10 Med ball twist

5 Rounds

Then:

Cool Down