1:30 each @ steady pace
1) Row
2) Run
3) BikeErg
4) SkiErg
+
Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
2 Rounds
10 V-ups
10 Push-ups
10 Box step overs
+
EMOM 4 (0:45 work / 0:15 transition) @ workout pace
1) BikeErg
2) SkiErg
3) Run
4) Row