Day 2
Warm Up
3rds
Ski 500m
RDL – Empty bar
Inverted Row – Barbell in rack
Strength
Deadlift 5×5
Front Squat 4×10
WOD
4rds (aim for unbroken and consistent times)
Row 500m
Thrusters x15 – 45/30kg
Toes to bar x15
Rest 2mins between rounds
Core
3rds for quality
GHD Back extensions x10
Rest 1min
GHD Sit ups x10
Rest 1min