Warm-up

2:00 bike, row, ski

3 Sets:

10 Banded OH tricep extensions
10 DB floor press
10 Banded good mornings

WOD

Every 90 seconds for 27 Minutes (6 sets):

Station 1 – Alternating top down DB bench x 24 Reps(12 per) 50/35
Station 2 – 3 Deadlifts
Station 3 – 1:00 Max calorie Ski

Choose a DL weight you can complete unbroken the entire time.

Score = cals, DL weight

Hybrid Conditioning (10:30)

4 sets for times of:

20/15 Calorie Bike
15 Down Ups
20/15 Calorie Bike
Rest 2 minutes between sets.