-Warm Up-


2 rounds


5 inchworm + push up

8 cat/cows

:30 Supinated hang

5 median nerve floss each side

5 sciatic nerve floss

200m run



-WOD-


40 minutes


5 Rounds


2 minute bike (if it’s not raining 400m run)

2 minute row

2 minute ski

2 minute REST


About 10 second transition time


Look to find a consistent pace for each round - not a max effort day


Looking to get 500m/400m on the row and ski


Looking to get 30+/20+ cals on the bike