Ski/Row/Bike/Run

5 minutes easy pace 65-70% MHR

Into: 2 Rounds

10 x Deadbugs 

10 x Worlds Greatest Stretch

10 x Knight to Hamstring Stretch 

3 Rounds

8 x Alternating Deadball Hang to Shoulder 

16 x Alternating Kettlebell Gorilla Rows

60s Push Up Plank Hold 

1 Min Rest Between Rounds 

Benchmark Session 3 

15 Minute Cap 

26/30 Calorie Bike/Ski/Row 

12 x Alternating Deadball Hang to Shoulder @40/60kg 

12 x Deadball Squats 

200m Run

26/30 Calorie Bike/Ski/Row 

9 x Alternating Deadball Hang to Shoulder

9 x Deadball Squats 

200m Run 

26/30 Calorie Bike/Ski/Row 

6 x Alternating Deadball Hang to Shoulder 

6 x Deadball Squats

In remaining time, Max calories on Erg.