Warm-up
1:30/1:00/0:30 of each @ increasing pace
1) BikeErg
2) SkiErg
+
2-3 Rounds
5 Inchworms
5 Jefferson curls
5 Scapular pull-ups
10 Goblet squats
+
2 rounds
5 Rope climb pull-ups
5 Burpees
30 Speed rope skips
10m Seal walk
+
Practice a few wall walks and rope climbs
+
Once through
30 Double-unders
3 Wall walks
6 Box jump overs
1 Rope climb
12 Wall balls
15 (cal) SkiErg