MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
30 Cal Bike/250 mt Row / 200 Run
Then
3 Rounds Not For time
5 Scap Retraction
10 Sit Ups
5 Kipping Swing
10 GHD / AB-Mat Sit Ups
5 Strict Pull Ups

CONDITIONING

“Hold on Tight”

In Team Of Three For Time:
1000 Meter Row
75/50 Calorie Erg Bike
50 Calorie Ski Erg
While A do machine B do Max Time in Plank and C do Max time in Suspension at the bar. When B or C stop the exercise, A stop on the machine and Change. At The end of rounds all Team do 50 Burpees Syncro and Come Back with the same scheme
50 Cal Ski Erg
75/50 Calorie Erg Bike
1000 Meter Row