15 min
Ski 5 min
Bike 5 min
Row 5 min

AMRAP 12 min
5 Srict pull up
10-20s Hollow rock
20s side plank
10 push up
10-20s superman rock
20s side plank
15 air squat
Rest 30s-1 min btw/rounds

15 min
Ski 5 min
Bike 5 min
Row 5 min

AMRAP 12 min
8 jefferson curl
10/10 hip flexor raise w/band
12-16 Cossack squat
10-12 Bent over row
10 heel raise
10 toe raise
Max 1 min skill of your choise
Rest 30s-1min btw/rounds

• Important to focus on quality of the movements and not go over 50-60% effort!