Warm Up:
– 200m Jog
– 1 Minute Calf Stretch Per Side
– 1 Minute Row
– 1 Minute Glute Stretch Per Side
– 1 Minute Ski Erg
– 1 Minute Long Lunge Stretch Per Side
For Time (40 Minute Time Cap)
– 1000/900m Row
– 300m Run Together
– 1000/900m Ski Erg
– 300m Run Together
– 1000/900m Row
– 300m Run Together
– 1000/900m Ski Erg
– 300m Run Together
– 1000/900m Row
– 300m Run Together
– 1000/900m Ski Erg
**Alternate work/rest for Row and Ski Erg, partitioning work evenly in any way. Complete Runs together.