WARM UP/ PREP after bike OR air bike workout
1 min ski
15 ring row
10 kip knee raises
15m sandbag carrying
1 min ski
1 rope climb

Metcon
2 rounds @MODERATE PACE
3 Rope Climb
450/500m Ski
30m Bear Hug Sandbag Carry (45/70kg)

Accessory Work
Practise tyre flibbing and get 10-15 reps in.
Play some HS Walk for 10 mins, ( try some turning like 3m straight , u-turn and back)
mix some wall ball shots in with hs walk
SOMETHING LIKE 8-12 REPS AND THEN GO FOR 5-10M WALK. (EXAMPLE)

Cool down
2-3 min light cardio
1+1 min triceps strech
1+1 min forearms strehcing