MOBILITY & WARM UP
1′ Bike Erg+1′ Ski Erg + 1′ Row + 1′ Air Bike
Then: 2 Rounds of
10 Hollow Body Rocks
10 Push Ups
5 Inchworms
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts
5 Pull Ups

CONDITIONING

“EVIL COACH”

For Time:

A: 3200 mt MTB; B perform Max Cal Ski Erg

50 I Go You Go Clean & Jerk #60/43 ( NO DROP BAR )

2000 meter Row

100 I Go You Go Burpees

B: 3200 mt MTB; A perform Max Cal Ski Erg

150 Synchro Pull Ups

Time Cap 45 min