General Warm-up:

2 rounds of:

Row 15/12 Calories

8 Spiders

7 T-Push-ups

8 V-ups

7 Deep squats

8 Shoulder press w/T’s

…then…

Ski 12/10 calories

20m Heavy Farmers carry

40m D-ball high carry

10 KB swings

Bike 15/12 Calories

 

Endurance:

10 cal bike

10 cal ski erg

10 cal row

200m run

20 cal bike

20 cal ski erg

20 cal row

400m run

30 cal bike

30 cal ski erg

30 cal row

600m run

30 cal bike

30 cal ski erg

30 cal row

400m run

20 cal bike

20 cal ski erg

20 cal row

200m run

10 cal bike

10 cal ski erg

10 cal row

 

For time

 

 

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