MOBILITY & WARM UP
1 set
2:00 Row, bike, ski, or run
10 scorpion stretch (slow)
10 table tops (slow)
1 set
5 wall squats
5 push-ups
5 single-arm ring rows / arm
1 set
5 PVC front squats
5 diamond push-ups
1-5 strict pull-ups or supine ring rows
1 set
5 PVC overhead squats
5 archer push-ups / side
1-5 strict C2B pull-ups or inverted ring rows
SKILLS & SPECIFIC WARM UP
On the minute set your max calorie
Row
:30 rest
Ski Erg
:30 rest
Assault Bike
CONDITIONING
“MIKKO’S TRIANGLE* “
EMOM for 39 minutes
1 minute Row
1 minute SkiErg
1 minute Assault Bike
1 minute Rest
Set a single number of calories and complete that amount of work each minute – every minute.
*compare to 11.04.22
