GROUP WARMUP
2 sets -
:30 ski
:30 bike erg
5 Ring row
5 Push-ups
CONDITIONING
Complete as many rounds as possible in 8:00 of:
5 Ring or bar rows
10 Push up to a box
15 calories ski
Rest 3:00
Complete as many rounds as possible in 8:00 of:
5 Ring or bar rows
10 Push up to a box
15 calories bike erg
BICEP/TRICEP WORK
Circuit 1:
3 sets -
8 Dumbbell Prone/seal rows
10 Dumbbell close grip floor press
Circuit 2:
3 sets -
8 Alternating Kettlebell dead start row
8 Dumbbell lying tricep extension
