WARM UP
:20 ski + :30 row + 15 air squats + 10 ring rows – 3x
Then,
Stretch
Then,
LFG
ADVANCED
In a team of 3 complete:
90-60-30
Ski or Row cal
Air Squats
Strict Pull-Ups
*Alternate 10 reps (ski/squats) or 5 reps (pull-ups) at a time until done*
INTERMEDIATE
In a team of 3 complete:
90-60-30
Ski or Row cal
Air Squats
Banded Pull-Ups
*Alternate 10 reps (ski/squats) or 5 reps (pull-ups) at a time until done*
BEGINNER
In a team of 3 complete:
90-60-30
Ski or Row cal
Air Squats
Ring Rows
*Alternate 10 reps (ski/squats) or 5 reps (pull-ups) at a time until done*