Warm-Up 2:00 bike, row, ski 3 Sets: 10 DB floor press:30 plank hold10 Sit-ups Strength/Skill 4 sets, not for time: :15 – :30 Hollow rock or tuck rockMax HS hold100 Meter front rack kettle bell carry WOD 5 rounds for time: Row or ski 500 meters15 bench press 135/95 16 minute time cap Hybrid conditioning (10:30) “Mikko’s Triangle” EMOM for 39 minutes1 minute Row1 minute Ski Erg1 minute Assault Bike1 minute Rest -Set a target number of calories to a number which will be challenging to hold each minute for the entire workout.-Score is the total number of calories completed.-Get off each machine by :45 to transition the next.
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