Warm-Up

2:00 bike, row, ski

3 Sets:

10 Walking lunges
3 Inchworms
10 Pineapple pickers
:15 HS or Plank hold

WOD

EMOM for 28 minutes:

Station 1: 5 Bench press
Station 2: 10 V-ups or tuck-ups
Station 3: Bike, row, or ski max calories
Station 4: 10 DB walking lunges

Hybrid Conditioning

Every 3 minutes, for 27 minutes:

Station 1: 8-10 Burpee Box Jump Overs 24/20 + Bike, Row, Jog or Ski Conversational Pace

Station 2: 200 Foot Farmer Carry + Bike, Row, Jog or Ski Conversational Pace

Station 3: 20-30 Wall Ball Shots + Bike, Row, Jog or Ski Conversational Pace