Warm-up

1:30/1:00/0:30 each @ increasing pace
1) Row
2) Run
3) SkiErg
+
Dynamic mobility
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 (cal) Row
200m Run
10 (cal) SkiErg
– Rest 0:30 between rounds –