Strength

i) Bent Over Row 5×6 (Ascending)

ii) Standing Bicep Curl 5×6 (Ascending)

iii) Weighted Strict Pullup 1RM

MetCon

EMOTM 16 Minutes of:

Min 1: 12/15 Calories Ski Erg

Min 2: 5-10 HSPU

Min 3: 15 KB Swings (1/1.5)

Min 4: 5-10 Tricep Dips (Box)

*Repeat 4 Times*