MOBILITY & WARM UP

1 round:
1:00 warm-up pace Row
:20 rest
1:00 moderate pace Bike
:20 rest
1:00 bike for Ski

Then:
5 dumbbell deadlifts x side
3 dumbbell burpee deadlifts x side
3 dumbbell burpee clean x side
3 dumbbell devil press x side
6 alternate dumbbell devil press

Then:

1 round:
6 alternating front-rack reverse lunges
6 alternating dumbbell front-rack reverse lunges, light load
6 alternating  double-dumbbell front-rack reverse lunges, workout load

SKILLS & SPECIFIC WARM UP

1 round:
1 devils press
4 alternating double-dumbbell front-rack lunges
3-calorie bike

CONDITIONING

” IT’S DOUBLE OR NOTHING “
AMRAP 12:
10 Alternate devils presses #22.5/15
10 alternating double-DB front-rack lunges #22.5/15
20 calorie Rowing/assault bike