General warm-up:
Bike 2:00
10 Spiders
10 Push-ups
Row 2:00
10 Sit-ups
10 Squats
Ski 2:00
10 Ring rows
10 SP w/T’s
Run 300m
Endurance:
Perform 5 rounds of:
20 Calories ski erg*
20 Calories row*
20 Calories bike*
300m Run
Rest 1:00
For time
*Complete each of these 3 in any order, then run, then rest. Repeat that process each round. Change the order of the calories skied, rowed and biked each round if you wish, or keep it the same. Always run at the end of each round. Always rest 1:00 at the end of each round.
Flexibility:
Right leg split
Left leg split
Middle split
Pike sit
Butterfly sit
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