WARM UP

(20 min)

5 min easy row /ski/run 

The wu session 
10x Scorpions
50x Star Jumps
1-x Tiger Jumps

IWT SESSION

(40 min)

20x single arm KD/DB squat & press 
30 Sec max effort bike/run/row
1 Minute rest
30 Sec max effort bike/run/row

20x single arm KD/DB squat & press 
30 Sec max effort bike/run/row
1 Minute rest
30 Sec max effort bike/run/row

COOLDOWN

(10 min)

5 min easy row /ski/run 

The CD session 

10x Scorpions
50x Star Jumps
1-x Tiger Jumps



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