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:

10 Wall Ball @ 10-20 lb Ball

10 Single Kettlebell Clean and Press @ 16 Kg

10 Rounds

No Rest. Keep track of time.

Then:

20 Kettlebell Swing @ 16-24 kg Kettlebell

100 Meter SkiErg or Row or 10 Cal Bike Sprint

10 Sets

No Rest.  Keep Track of time

Then:

Cool Down

10 Min Cardiovascular effort @ Easy Pace