Warm Up
Mobility Flow and Foam rolling for 15 minutes
then
Metcon
2 rounds @ Zone 1-2 Pace
60/48 Calorie Row
25+25m Front Rack + Overhead Mixed Grip Kettlebell Walk (2x53/35) (per arm)
60/48 Calorie Bike Erg
20-30 second Hanging L-sit or Tuck Hold
60/48 Calorie Ski
25m sandbag bear hug carrying