Warm Up


5 minutes easy pace 65-70% MHR

Into: 2 Rounds

10 x Worlds Greatest Stretch 

10 x Pillar to Plank

10 x Hand Release Push Ups


3 Rounds

8 x Single Arm Kettlebell Snatch

10 x Single Arm Kettlebell Floor Press

30” Max Push Ups 

1 Min Rest Between Rounds


25 Min Cap : Teams of 3 

“Mardi Gras Madness”

2000m Ski Erg
60 x Synchro Air Squats

4000m Bike Erg
60 x Synchro Hand Release Pushups

1000m Ski Erg
30 x Synchro Air Squats

2000m Bike Erg
30 x Synchro Hand Release Pushups