Engine

A) 4.5km Row Completed As:

• 500m (85% Effort)
• 250m (Z2)

-Rest 5min-

B) 9km C2 Bike Completed As:

• 1km (85% Effort)
• 500m (Z2)

Mixed intervals at consistent pace:

8 min amrap:
400 m row
20 air squats
30 s hollow hold

rest 4 minutes

8 min amrap:
500 m ski
10 push ups
30 s arch hold

rest 4 minutes

8 min amrap:
2 min run or bike
30 s passive hang
30 s plank hold

With pair YGIG:
AMRAP 40
800m row
80m wheel barrow
80 box jump overs
80m DKB farmers carry
80 DDB push press
80m DDB walking lunges
80 plate sit up
80m shuttle run

push up pos. KB pull through 4x5/5

10' frog hold practice try to hold position for 30"

superset, 4x:
8 banded lat pull down (supinated grip, pvc pipe & band)
3/3 bear pos. wall tapping

21-15-9 reps for time: ring row
ring push up
air squat

T.C.: 10'

For time

• 1-mile run

8 single arm devils presses
0:30 Handstand Hold / wall facing hs hold
10 box jump overs

2-3 rounds

20 russian twist with medball
10+10 side plank crunches

Front squat
- 2 x 2 @100%

6 x 3, build heavy

Go every 3:00

EMOM 20:
Odd: 12/10cal Ski
Even: 6 Burpee Box Jump Over 80/60cm