Warm-up: 2 rounds: 2 min easy ski erg + 10 s fast + 2 min easy bike-erg + 10 s fast

A: 2 rounds:
2 min moderate/fast ski erg
1 min recovery pace ski erg
2 min moderate/fast bike-erg
1 min recovery pace bike-erg

B: 4 rounds:
4-7 ring mu
1 min rest between

Cool-down: Walking outside for 10 min + 10 min mobility

Warm-up: 5 min easy row + 5 min easy Assault bike + C&J warm-up

A: 3-5 sets: 1 x Power clean + 1 x Split jerk
Keep weights moderate and be fast

B: For time 12-9-6:
Kb swing 32kg/24kg
wb 20/16 lbs
Box jump

Short last workout before rest, be fast

Cool-down: Easy row for 10 min + 10 min mobility

A: Light walking / running: 10 x 1 min walk / 1 min run

B: Active mobility work for 20 min

Tomorrow, it is Go time. Go and get what's yours!