Recommended Warm Up (15 Minutes):

400m Run

2 Rounds:

20 Air Squats

10 Romanian Deadlifts (empty bar)


3 Rounds for time:

500m Row

:30 Rest

500m Assault Bike

:30 Rest

400m Run

:30 Rest

*This took most between 20-25 minutes.  Depending on how many machines you all have, you can put people at different starting points.  If you don’t have Ski ergs, you can use bikes!  Focus on trying to hold a hard, steady pace throughout.  You should be a little uncomfortable the whole time.


Deadlift (25 Minutes):

3 x 3 @ 80% of 1RM

*These are all at the same weight.  Shouldn’t be anywhere near your 3RM today, I just want you to feel some heavier weight.  Do these as 3 singles each set, resetting at the bottom.  

Skill Work