Ski/Row/Bike/Run

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

A1) 12 x Single Arm Dumbbell Floor Press 

A2) 10 x Single Arm Strict Press

A3) 12 x Knee Supported External Rotators 

1 Min Rest

Teams of 3 – 8 Min Rounds 

Max Ski Erg Calories 

• After Every Effort Complete 6 x Single Arm Dumbbell Push Press @22.5/15kg

2 Min Rest 

Max Row Calories 

• After Every Effort Complete 10 x Single Arm Dumbbell Squat Cleans  

2 Min Rest

Max Burpees 

• After Every Effort Complete 5 x Push Ups, 10 x Air Squats