SKI
1:00 easy @60-70% effort
:30 moderate @75-80%
1:00 easy
:30 moderate/fast @80-85%
1:00 easy
:30 fast @85-90%
then
10+10 big arm circles (forwards/backwards)
:30 tricep strech R/L
30-50 single unders
6-8 ghd sit ups
6-8 push ups
1 rope climb / 3-4 strict pull ups
20-30 double unders