General Warm-Up
Two rounds of:
60 Second Bike @ Ascending Effort
25-Foot Forward Robo Dog
25-Foot Backward Robo Dog
30 Second Pallof Hold (each side)
A.
Every minute, on the minute, for 20 minutes (4 sets of):
Station 1: 15 Russian Kettlebell Swings
Station 2: 8-12 Ring Rows
Station 3: 5 Tempo Reverse Snow Angels @ 1111
Station 4: 100-Foot Sandbag Bearhug Carry (Front Rack Kettlebell if no Sandbag)
Station 5: 30-45 Second Wall Sit
B.
Against a 60 second clock, perform as many reps as possible of:
10 Down Ups
Max Calorie Echo/Assault Bike or Ski in the remaining time.
Rest 2 minutes between sets and repeat for SIX total sets (18 minutes)