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Warm Up
1x
STANDING
SAIGON SQUAT
1
20 sec
...
...
STANDING
HIP POP-UPS
2
10
...
...
STANDING
ARM CIRCLES (F/B)
3
20 f&b
Round 1
3x
BARBELL
RDL
1
10
...
...
BAND-RESISTED
1/2-KNEELING SA PULLDOWN
2
12 each
Round 2
3x
BARBELL
BENT-OVER ROW
1
12
...
...
DUMBBELL
ALT. STEP-BACK LUNGE
2
6-8/e
Round 3
3x
DUMBBELL
REVERSE FLY
1
12
...
...
BAND-ASSISTED
PULL UP
2
failure
...
...
C2 SKI-ERG
SKI (MAX EFF.)
3
100 meters
...
...
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...
1
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Warm Up
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1
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Warm Up
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1
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Workout
Warm Up
1
Warm Up
Warm Up
Warm Up
Cool Down
Warm Up
1
Warm Up
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