7.4 Strength

Squat and Bench Press

3 at RPE-8, then -5% for 4 sets of 3 reps

Pullups

3 At RPE-8, then break up 15 more reps

Part 1: 15 Min Circuit

1. 150 Meter Ski Sprint
2. 10-15 DB Bench
3. 10-15 Bench Row each side
4. 10-15 Reverse Flys

Part 2: 15 Min Circuit

1. 300 Meter Bike Sprint
2. 10-15 Gob Squats
3. 10-15 Step Ups
4. 15 Swings

Abs: 3 rounds

1. 10 Weighted Situps
2. 10 Wheels
3. 1:00 Plank

ARMS: 3 Rounds

1. 10-15 Curls
2. 10-15 Tricep Ext
3. 10-15 Lateral Raises