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December 6, 2022

4 Rounds

30 Seconds (Hard) Row, Bike, Ski

1 Minute Walk/Active Recovery (not full rest)

After 4 Rounds go STRAIGHT INTO-


2 Rounds

1 Minute (Very Hard) Row, Bike, Ski

1 Minute Walk/Active Recovery (not full rest)

Rest 2 Minutes (after the 2 Rounds)


4 Rounds

30 Second (Sprint) Row, Bike, Ski

Rest 2:30 Minutes between all 4 rounds


2 Rounds

2 Minutes (Hard) Row, Bike, Ski

2 Min Walk/Active Recovery (not full rest)

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5 Rounds: 15 Power Snatches/KB Swings 500m Bike 15 Ring Row/Inverted Row/Seated Banded 500m Bike ‍Time Cap: 25 Minutes

Part 1 On the 3:00 x 4 Sets: 3 Back Squats Part 2 AMRAP 10 8 Dumbbell Squat 10 Push Up

Part 1 On the 2:00 x 3 Sets: 5 Push Jerks‍ Part 2 4 Rounds: 250m Row/600m Bike/250m Ski 12 Dumbbell Push Jerks 8 Strict Pullups/12 DB Plank Row/Bench Assisted DB Row ‍ Time Cap: 10 Minutes

Post: Blog2_Post
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