WARM UP:
2 Rounds
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Double Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 Walkout
200 mt Jog

SKILLS & SPECIFIC WARM UP

10 cal Ski Erg
10 Double Unders
10 Meter Bike
10 Double Unders
10 Calorie Row

CONDITIONING

“THE SPRINT”

In team of 3 For Time:
2000 mt SkiErg
4000 mt BikeErg
2000 mt Row

Time cap 25′