-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


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