WARM UP
EMOM for 9min rotate through:
Min1: Bike @50/60/70%
Min2: Row @50/60/70%
Min3: Ski @50/60/70%
Then,
Stretch
ADVANCED
CORE
In a team of 2 complete:
10 leg throws + :20sec MXE flutter kicks
**5x – I go, you go**
INTERMEDIATE
CORE
In a team of 2 complete:
10 leg throws + :20sec MXE flutter kicks
**5x – I go, you go**
BEGINNER
CORE
In a team of 2 complete:
10 leg throws + :20sec MXE flutter kicks
**4x – I go, you go**
ADVANCED
WORKOUT
“Triathlon”
500m ski
35cal bike
500m row
INTERMEDIATE
WORKOUT
400m ski
25cal bike
400m row
BEGINNER
METCON
400m ski
20cal bike
400m row