Floor Press



Increase weight ea set



Tabata (8 Rounds :20 work, :10 rest)


Rower (for Cals)

Ski Erg (for Cals)

Assault Bike (for Cals)


Score = total Cals


If there are more athletes than ski ergs, break into groups and start on different machines.  There is no break (other than the 10 seconds between work sets) between the 8th set of one movement and the 1st set of the next movement


Scaling Options:



Cool Down:

Pigeon pose x 2 min per side


Banded lat stretch x 1 min per side

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