Warm-up

3:00 bike, row, ski

Then…

3 Sets:

10 Sampson lunges
10 mountain climbers
3 Inchworms
10 Pineapple pickers

WOD

Every 5 minutes, for 30 minutes (3 sets of each) for times:

Station 1 – 500 Meter Row
4 DB Man makers 50/35
Station 2 – 20 Calorie bike
14 Front rack lunges 95/65

Example:

Station 1 0:00-5:00
Station 2 5:00-10:00
Station 1 10:00-15:00… and so on

Scale reps/distance to achieve at least 1-2 minutes rest each round.

Score = slowest time for each station