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