A1  Goblet reverse lunge slide x 10/side x 3
A2  Banded back ext. off GHD x 8-10×3
A3  Prone Rear delt flies x 8-10×3
+
top of every 3 minutes x 4
15/12 cal ski erg – holding 1000/700 cal/hr
200m run -holding 1 mile pace
top of every 3 minutes x 4
15/12 cal row – holding 1000/700 cal/hr
200m run – holding 1 mile pace



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