Warm Up
2 rounds
2 min cardio
10 pass through + 10 band pulls
10 supermans with band
20+20m single arm kb oh carrying
10 burpees

Strenght (15-20 min)
Push Press 5x5reps@65-75% of 1rm
go new set every 2-2.5 minutes

Metcon (30min)
Teams of 2
1) 2000/1600m ski
2) 2000/1600m rowing
3) 4000/3200m bike erg
Once per machine, switch partner every 40-45 sec.
rest 2 min bwn sets. Time cap per set is 8 minutes.