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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