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, 2 times each machine)
16/20 calories (fast)
rest 1 min
12/15 calories (faster)
rest 1 min
9/12 calories (fastest)
rest 1 min

Accessory Work
3-4 rounds
20-30 cossack squats (try to go deeper each round, strech your adductor, weight on whole feet when squatting side to side)
rest 30s
3+3 kb/db tgu @light/moderate weight
rest 1-2 min

Cool down
2-3 min light bike/row
10+10 thread the needle
10 cat cow exercise strech
5 russian baby strech