251223 A. 3min On / 3min Off * 7set 300m Ski Max Run (270/270/270/280/280/290/300) B. Shoulder Press 5 * 5 (75lb) 10 * 2 (65lb) Max * 1 (45lb) (23rep) C. 3 Box Squat * 5set (205lb) D. 20 KB Gorilla Row * 4set (16kg) 10/10 one arm db row * 4set (10kg) 15/15 one arm band row *3set