A:
5-5-5-5-5-5 Barbell Good Mornings
6 sets of 3/3 Around the World (laying on your back)
Start a new round of both exercises every 2:30min.
B:
2 Rounds For Time:
1st: 1000m Bike / 2nd: 500m Row
20 Toes to Bar
30 Hang Dumbbell Snatches
40 Air Squats
15m Single Dumbbell Overhead Walking Lunges (each arm)
ENDURANCE
A:
18 sets of 200m Row/Bike x2/Ski @ steady but challenging pace
Rest 20sec. between sets.
Target: find your average pace (time/500m for row/ski or time/1000m for bike)
B:
2k Row/Bike x2/Ski @ EASY pace