| Warm up |
| – 2x: Bear crawl >< + calf scoops > + punter kicks >< + Cartwheels >< – 20/10 x 5: Push up/FLR – 20/10 x 5: Squat/Squat hold – 20/10 x 5: Sprint/Rest |
| Work |
| Teams of 3 or 4 if needed 1) Ski x 2000m After each turn – Plate push >< (cones 12 steps apart) 2) Bike x 3000m: After each turn: 5 push ups + 12 alternating v-ups 3) Ski x 2000m: After each turn DB Thrusters x 10 4) Bike x 3000m: After each turn: Slam ball slams x 10 1x20lb medball over head at all times during this bike. |
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