General Warm-up:
Row 2:00 min
8 spiders
6 pushups
4 squats
Bike 2:00 min
8 spiders
6 pushups
4 squats
Ski 2:00 min
8 spiders
6 pushups
4 squats
Then 200m run
10 PVC passovers
10 PVS windmills
10m Backwards walking lunges
10m Butt-kickers
10m Frankenstein walk
10m Quad pulls
Endurance:
3 min row for calories
3 min bike for calories
3 min ski for calories
3 min rest
3 rounds for max calories
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