Warm Up
400m Run, 4 Laps Crab Crawl, 4 Kick Up into Handstands
400m Sprints
Best of 3 Runs. Record the Best Time.
500m Rows
Best of 3 Rows Record the Best Time.
500m Ski Erg
Best of 3 Skis Record the Best Time
2min Max Rep
Max Rep Chin Ups
Max Rep Toe To Bar
1.1km Time Trial
Accessories
30 GHD Back Extensions
30 GHD Sit UPs
20 Hollow Rocks: 20 Super Mans
30 Bicep Curls
30 Deltoid Raises
30 Reverse Deltoid Fly
