A) 2 Min Assault Bike @60%
+
2 Sets
Perfect Stretch x3 ea. side
Wide Stance Squat Hold x20 sec
Single Leg Glute Bridge x12 ea.
Half Kneeling Upside KB Press x8 ea. side
B) 1000 m Row
800 m Run
rest 4 min
1 Mile Assault Bike
30 Front Rack Step-ups (95/65) (20″)
rest 4 min
30 Front Rack Walking Lunges (95/65)
1000 m Ski Erg
30 Front Rack Walking Lunges
