Warm Up
2 rounds
1 min jog/light run

1 min ski
1 min air bike/ bike erg
first round easy , second easy/moderate. rest 10-20 sec bwn movements. when done on first round do some dynamic
streching before going next round. Same thing after second warm up round.
then
100m run at workout pace
100m ski
200m bike erg or 30s air bike

Metcon Part 1
3 Rounds
200m run
250/220m Ski (fast)
250/200m bike erg / air bike (fast)
rest 2 min bwn rounds
time target under 3 min, cap 3 min 30s.

After this take warm up for sandbag cleans and double unders

Metcon Part 2
For time
100/80 Calorie bike erg or 85/65 calories air bike
Start with and Every 2 minutes perform 4-6 sandbag cleans alt time to right&left shoulder
calories are complete
-Rest until 10:00
100/80 Ski Erg
Start with and Perform every 2min 30-50 Double Unders or max reps in 45 seconds
time cap 20 min.

Cool down
2-3 min light cardio
1 min cobra to downdog pose
1 min prayer pose
1 min russian baby maker strech