3:00 BikeErg @ easy
2:00 SkiErg / 2:00 BikeErg @ moderate
1:00 SkiErg / 1:00 BikeErg @ moderate hard
+
5 – 3 – 1 of each:
Supine arch hold (2-sec) snap to hollow hold (2-sec)
Supine arch hold (2-sec) snap to a Russian v-up snaps
Scapular pull-up to horizontal pulls (hold at the top for 2-sec)
+
1-2 rounds of:
6-10 Small scapular rolls for control
6-10 Small scapular roll to butterfly pull-up drill
+
Build up to workout weight on the sandbag
* prep the other movements between sets
+
Once through @ workout pace
10 (cal) SkiErg
3 SB cleans @ workout weight
10m Burpee broad jumps
5 SB squats @ workout weight

– Rest 0:30 –
500m BikeErg
10 Wall balls
5 Chest-to-bar pull-ups
3 SB cleans