600m Run +
3 Rounds at a Warm-up Pace:
10 Rocket Jumps
10ea High Mountain Climbers
5 Pushups
5 V-Ups

Dynamic Stretches

6 Full Rounds:
1’ “Machine” / 1’ “Movement” / 1’ Rest

Rd 1 & 4: Row
Rd 2 & 5: Bike
Rd 3 & 6 : Ski

“Movement” Alternating between
Rd 1,3,5: 10 Slam Ball Burpees
Rd 2,4,6: 10 KB Swings + 10 Abmat Situps

Midline Stability – 3 Sets
5e DB/KB Turkish Sit-ups
10e DB Side Bends
10e Marching Hamstring Bridge