Warm Up
3 rounds with machines, first round 1 min easy, second 45s mod , third 30sec mod/fasrt
Row, Ski, Air Bike
then some overall streching and some activation things with bands if feeling like it!

Metcon
Row, Ski, Air Bike, Row, Ski and Air bike (total 6 times through this)
24/30 calories (fast)
rest 1 min
20/25 calories (faster)
rest 1 min
16/20 calories (fastest)
rest 1 min
NEXT WEEK WE HAVE TRIANGLE EVEN ITS LIGHTER WEEK OVERALL.